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Family Recipes: Cauliflower Tots

Family Recipes: Cauliflower Tots

Do you know some people (young or old) who tend to be anti-veggie? So do we. But today, we’re sharing a recipe that’s sure to appeal to everyone in your household – the veggie lovers and those who are a little more skeptical. This recipe for cauliflower tots, courtesy of, is a great way to get kids and those who are anti-vegetable to try a new veggie – cauliflower! In a kid-friendly format (crispy and ready for dipping!), these tots make for a great vegetable side dish for the whole family.

Cauliflower Tots Recipe

Cauliflower tots recipeIngredients:

  • 2 cups of cooked cauliflower florets, finely chopped
  • 1 large egg
  • 1 large egg white
  • 1/2 cup of onion, minced
  • 3 tbsp of minced fresh parsley
  • 1/2 cup of reduced fat sharp cheddar cheese, grated
  • 1/2 cup of seasoned breadcrumbs
  • Salt and pepper to taste
  • Cooking spray



1. To cook the cauliflower florets, steam a little over 2 cups of raw cauliflower florets in a little water covered for for 4 to 5 minutes or until tender but not mushy, then drain well and dry on paper towel, then using a knife finely chop and set 2 cups aside.

2. Preheat oven to 400°F. Spray a nonstick cookie sheet with cooking spray.

3. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.

4. Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16-18 minutes, turning halfway through cooking until golden. Should make about 32 – 34 tots.

How do you get your picky-eaters to try new vegetables? Are there certain veggie recipes they’ll try? Share with us in the comments area below.


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