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Cauliflower Tots

There is something extremely comforting about tater tots to me. I love the crunchy outside, soft inside, and the ability to dip them in just about anything. They serve eight kinds of tater tots from a food truck that occasionally pulls up in my neighborhood. It’s dangerous, much more dangerous than the ice cream truck for me. Luckily it doesn’t play a song when it is nearby so I can’t run out of my apartment and chase it down the street. Because if it had a song, I am fairly certain I would be running after it much too often. Today’s recipe is inspired by that, substituting cauliflower for the potato and baking them. They won’t turn out quite as crispy and delicious as real tater tots but to me they are a pretty great substitution. They taste great dipped in almost anything, but I liked mine in marinara. If you want more than 8, you can have 15 for just 3 points.

Cauliflower Tots
Servings: 4
Serving Size: about 8 tots
Nutritional Information: 65.5 calories, 2.5g of fat, 4.1g of carbohydrates, 2.5g of fiber, 7.5g of protein
Weight Watchers® PointsPlus®: 2 *


  • 3 cups cauliflower rice
  • 1 egg
  • 1 egg white
  • 1/2 cup low fat shredded cheese (I used pepper jack)
  • Salt and pepper to taste


  1. Preheat the oven to 425.
  2. Measure out 3 cups of cooked cauliflower rice. Then using a paper towel, press out all the moisture you can from the rice. The more moisture you squeeze out, the better they will turn out. I didn’t squeeze out any excess moisture the first time, and although they tasted great they fell apart really easily.
  3. Add the egg, egg white, cheese, salt, and pepper. Combine using your hands.
  4. Form into 3/4 inch cauliflower tots (I got 32) and place on a baking sheet coated with cooking spray. Give the tots a spray of cooking spray on top.
  5. Cook for ten minutes and then flip over and cook for an additional 7-10 minutes until crispy.
  6. Tip: If they aren’t holding their shape well, consider popping them in the freezer for about 10 minutes. Also, these freeze well so consider a double batch. They will need an extra 10-15 of cooking time if they are frozen.

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I’m Kristen and I couldn’t be happier you are here. You will find a variety of healthy and delicious recipes that will not only taste great, but help you fit in your favorite jeans.

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2 Response to Cauliflower Tots

  1. The Sisters on June 27, 2012

    Love, love, love cauliflower! We are so excited to try this! Thanks for linking up to “Strut Your Stuff Saturday!” We hope to see you again! -The Sisters

  2. AnnArrogance on November 4, 2012

    THANK YOU!!! I’m on WW and I’ve been craving tater tots for DAYS! I’m going to make these first thing tomorrow. Can’t wait to try them and a bunch of other great looking recipes from your blog!


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