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Delicious Five-Ingredient Baked Cauliflower

As seen in Small Bites, Big Flavors.

Ditch the deep-fryer and embrace oven-baked treats with these 5-ingredient cauliflower bites. First cook your cauliflower chunks until soft, then blend them into tiny bits. Mix your cauliflower with onion, Parmesan, breadcrumbs, egg, salt, and pepper, then shape everything into little tot shapes. Bake them until they turn golden and crunchy, turning them over halfway. Enjoy them with dips like ketchup, pesto, or hummus. These cheese-packed veggie nibbles work great as a light snack, starter, or side!

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Barbara Chef
Created By Sasha
Last updated on Tue, 06 May 2025 14:31:34 GMT
A plate of food with a ketchup dipping sauce. Save Pin
A plate of food with a ketchup dipping sauce. | foodthingle.com

I completely changed my picky eaters' minds about veggies with these cauliflower tots. They've got that amazing crunch on the outside but stay soft and tasty inside - giving you all the comfort food feels without the same guilt you'd get from regular potato tots.

I came up with this while trying desperately to sneak more veggies onto our family table. What started as just a kitchen test quickly turned into something my family asks for every week. Even my teenager who normally runs from vegetables now eats these by the handful!

What You'll Need

Making Your Tots

Crispy tots arranged on a plate next to a small bowl of ketchup for dipping. Save Pin
Crispy tots arranged on a plate next to a small bowl of ketchup for dipping. | foodthingle.com

Parmesan cheese really makes all the difference here. I'll never forget when my cauliflower-hating friend gobbled up seven of these at a dinner party before I told him what they were made from. The look on his face was priceless and totally worth every second I spent in the kitchen!

Keeping Leftovers Fresh

Golden brown tots piled on a serving dish with ketchup on the side. Save Pin
Golden brown tots piled on a serving dish with ketchup on the side. | foodthingle.com

Swap-Out Ideas

Perfect Pairings

Common Recipe Questions

→ Can I use frozen cauliflower instead of fresh?

You can definitely use frozen cauliflower, but make sure you thaw it completely and squeeze out all the extra water before you blend it up.

→ What dipping sauces pair well with cauliflower tots?

These tots taste amazing with ketchup, pesto, hummus, ranch, or a spicy mayo dip.

→ How can I make the tots gluten-free?

Just swap out regular breadcrumbs for a gluten-free option like ground almonds or gluten-free panko.

→ Can I air-fry these instead of baking?

You bet! Warm up your air fryer to 400°F, spray the basket with cooking oil, and cook the tots for 6 minutes. Flip them over and cook another 3-5 minutes until they're nice and crispy.

→ How can I store leftovers?

Pop any extra cauliflower tots in a sealed container in your fridge for up to 3 days. Warm them up in the oven or air fryer to keep them crunchy.

→ Can I add additional seasonings?

For sure! Throw in some garlic powder, paprika, or fresh herbs like parsley to make them even tastier.

Crunchy Cauliflower Bites

Crunchy, cheesy oven-baked cauliflower bites using just five basic ingredients.

Preparation Time
30 Minutes
Cooking Time
45 Minutes
Overall Time
75 Minutes
Created By: Sasha

Recipe Type: Appetizers & Snacks

Skill Level: Moderate

Regional Style: American

Output: 35 Number of Servings (35 tots)

Special Diets: Low Carbohydrate, Meat-Free

What You'll Need

01 2 mid-sized cauliflower heads, broken into florets
02 1/4 cup finely chopped onion
03 1/4 cup freshly grated Parmesan
04 1/4 cup fine breadcrumbs
05 1 big egg

Steps to Follow

Step 01

Warm up your oven to 350°F. Spray cooking oil all over a non-stick baking tray.

Step 02

Fill a big pot with salty water and get it bubbling. Toss in cauliflower florets and let them cook until soft when poked, about 5-10 mins. Drain them well then chuck them in a food processor. Give them a quick buzz until they're small rice-like bits. Don't blend too much.

Step 03

Scoop 3 packed cups of your blitzed cauliflower into a big bowl. Mix in the chopped onion, Parmesan, breadcrumbs, egg, 1 teaspoon salt and 1/4 teaspoon pepper. Stir until everything's well combined and looks kinda like mashed spuds.

Step 04

Grab small handfuls of the mix and roll them into tot shapes with your fingers. Put them on your oiled tray, keeping them about an inch apart from each other. Keep going until all the mixture is used up.

Step 05

Stick the tots in the oven for 20 mins, then flip them over and cook another 10-15 mins till they're nice and crispy. Take them out and serve with ketchup, pesto, hummus or whatever dip you fancy.

Step 06

If you wanna use an air fryer, heat it to 400°F. Spray the basket with oil, add some tots and cook for 6 mins. Flip them over and cook another 3-5 mins until they're golden and crunchy.

Additional Tips

  1. Make sure you dice the onion tiny so it mixes in well with the cauliflower stuff.
  2. You can use leftover cauliflower mush as a tasty stand-in for mashed potatoes.

Essential Tools

  • Non-stick baking tray
  • Food processor
  • Big cooking pot
  • Mixing bowl

Allergen Information

Always verify ingredient labels for allergens and consult with a healthcare expert if unsure.
  • Has egg in it
  • Contains milk products (Parmesan)
  • Made with gluten (from breadcrumbs)

Nutrition Info (Per Serving)

These details are best used as an estimate and shouldn't replace professional health advice.
  • Calories: 22
  • Fat Content: 0.7 g
  • Carbohydrates: 2.7 g
  • Protein: 1.5 g