Healthy Cauliflower Tater Tots Recipe

Feb 2 2023
We've made tots using cauliflower before… but we're here to tell you that we've stepped up our recipe! This new & improved recipe for healthy cauliflower tater tots is the best thing ever, if we do say so ourselves. Cheesy, veggie packed, and full of flavor… Make them in the oven or the air fryer!

Hungry Girl's Healthy Cauliflower Tater Tots 2.0 Recipe

Print Cauliflower Tater Tots 2.0 Print

1/2 of recipe (about 8 tater tots): 144 calories, 5g total fat (3g sat. fat), 612mg sodium, 6.5g carbs, 2.5g fiber, 3g sugars, 12.5g protein

Click for WW Points® value*

Prep: 10 minutes
Cook: 25 minutes


1 1/2 cups frozen riced cauliflower, thawed, drained, patted dry

1/4 cup panko bread crumbs

1/4 cup (about 2 large) egg whites or fat-free liquid egg substitute

3 tbsp. shredded part-skim mozzarella cheese

2 tbsp. grated Parmesan cheese

1/2 tsp. garlic powder

1/2 tsp. onion powder

1/4 tsp. salt

1/8 tsp. black pepper

Optional dip: ketchup


Preheat oven to 400ºF. Line a baking sheet with parchment paper.

Place all ingredients in a medium bowl. Mix thoroughly.

Firmly and evenly form into 16 tots (about 2 tsp. each). Place them on the baking sheet, evenly spaced.

Bake until golden brown and crispy, about 22 minutes, flipping halfway through.


HG Tip: If needed, use a clean dish towel (or paper towels) to firmly press out excess liquid from the cauliflower before mixing up your ingredients.

Air-Fryer Alternative: Set air fryer to 380°F (or the nearest degree). Working in batches so you don’t overcrowd your air fryer, cook tots until golden brown and crispy, 8–10 minutes.

Hungry for More Baked-Not-Fried Swaps?

Once you’ve made this healthy cauliflower tater tots recipe, give these goodies a try…

Chew on this:

Today, February 2nd, is National Tater Tot Day. And that's exactly why we zhuzhed-up this recipe… Enjoy!

This healthy recipe for cauliflower tater tots is worth sharing… so share it with your friends now!


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*The WW Points® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the Points® trademark.

Questions on the WW Points® values listed? Click here.

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