Cheesy Cauliflower Tots

Cheesy Cauliflower Tots
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Photography by Terry Doran, Food Styling by Skyler Myers.

Serve these tasty little tots to the family as a side with dinner. Not only are these a much healthier and diabetes-friendly version of classic tater tots, but the flavor is so similar, they may not realize they are eating cauliflower!

  • Prep time
    20 min
  • Cook time
    25 min
  • Servings
    7 Servings
  • Serving size
    5 tots
Nutrition Facts

Nutrition Facts

7 Servings

  • Serving Size
    5 tots
  • Amount per serving Calories 80

  • Total Fat 3g
    • Saturated Fat 1.4g
    • Trans Fat 0g
  • Cholesterol 30mg
  • Sodium 160mg
  • Total Carbohydrate 9g
    • Dietary Fiber 3g
    • Total Sugars 2g
  • Protein 6g
  • Potassium 340mg
  • Phosphorus 115mg

Choices/Exchanges: 1 Nonstarchy vegetable, 1 Fat



  • nonstick cooking spray
  • cauliflower (trimmed (about 1 1/2 pounds))
  • eggs
  • egg white
  • cheddar cheese (reduced fat, shredded)
    1/2 cup
  • bread crumbs
    1/3 cup
  • green onion (scallion) (white and green parts, minced)
  • salt (optional)
    1/2 tsp
  • black pepper
    1/4 tsp


  1. Preheat the oven to 400 degrees F. Coat one large or two small baking sheets with cooking spray. Set aside.

  2. Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool. Once cool, mince the cauliflower.

  3. Stir the remaining ingredients into the minced cauliflower, and let the mixture rest for 10 minutes.

  4. After resting, stir the mixture again. Scoop cauliflower with a Tbsp. measure onto the sprayed baking sheet. Form the ball into the shape of a tater-tot. Repeat to make 35 tots.

  5. Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.