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Home » Gluten-Free

Parmesan Cauliflower Tots

May 21, 2019 (updated Aug 21, 2025) (12 Comments)

Parmesan Cauliflower Tots

Cauliflower is great as a low-carb substitute, especially with potato-inspired recipes. These Parmesan cauliflower tots make for a great low-carb snack or side dish.

This recipe, like many of my recipes, falls under a variety of low-carb lifestyles. It's not a coincidence that they overlap-this is a common focus these days for health and wellness reasons.

An important thing to consider is whether a recipe uses whole foods that are either not processed or minimally processed. I'm increasingly choosing food that is made of only whole ingredients that contain only fresh ingredients. The simpler the recipe the easier it is to use only whole foods.

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4.67 from 3 votes

Parmesan Cauliflower Tots

I've made this recipe with anywhere from ¼ cup of shredded Parmesan cheese to 1 cup, and it always comes out great. The only difference is the texture is slightly chewier with 1 cup of cheese. I've found the happy measurement for me is about ¼ to ½ cup of cheese. You can also replace the Parmesan with another cheese, such as cheddar, or a mix of cheeses.
For the cauliflower, err on the side of a little extra when measuring it.
As for seasonings, you can add fresh or dried seasonings such as dill, oregano, or parsley. The onion powder is just a suggestion.
Servings: 20 tots
Calories: 17kcal

Ingredients

  • 2 cups cauliflower florets steamed for 5 minutes or so (tender but still firm)
  • ½ cup shredded Parmesan cheese
  • 1 large egg 
  • ⅛ teaspoon salt
  • ¼ teaspoon onion powder optional or other seasoning
US Customary - Metric

Instructions

  • Preheat your oven to 400 degrees F.
  • Prepare a baking sheet with parchment paper or a non-stick baking mat.
  • Combine all the ingredients in a food processor and pulse a few times to combine, just enough to have a thick, lumpy consistency.
  • Spoon the tots out in 1 tablespoon drops across the baking sheet.
  • Bake for 15 to 20 minutes, or until the edges begin to brown.
  • Serve hot.

Nutrition

Calories: 17kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 12mg | Sodium: 59mg | Potassium: 36mg | Fiber: 1g | Sugar: 1g | Vitamin A: 35IU | Vitamin C: 5mg | Calcium: 31mg | Iron: 1mg
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    Recipe Rating




  1. Amy says

    November 08, 2019 at 6:48 pm

    Can we use frozen riced cauliflower to make it a bit easier?

    Reply
    • Erica says

      November 08, 2019 at 7:09 pm

      I think it would work!

      Reply
    • Tina O says

      January 14, 2021 at 6:20 am

      Did you ever try this? I'm going to today!

      Reply
      • Erica says

        January 14, 2021 at 7:37 pm

        Let us know if it works. I haven't tried it yet.

        Reply
  2. JenW says

    September 03, 2019 at 10:01 am

    4 stars
    These were great as an appetizer addition. Served with spinach-artichoke dip, as well as 7 layer dip. They went quickly! I will check them after 15 mins, though, because they were on the edge of overcooked at 20.

    Reply
    • Erica says

      September 03, 2019 at 5:48 pm

      Great serving idea, with dips! Thanks for the note on cooking time.

      Reply
  3. Lois says

    June 30, 2019 at 3:22 pm

    5 stars
    Absolutely delicious!! Left-overs are scrumptious warmed up too!!
    Thanks!!

    Reply
    • Erica says

      June 30, 2019 at 3:44 pm

      Thanks! Great to heart, and yes to warming up leftovers 🙂

      Reply
      • Kellie says

        October 15, 2019 at 4:35 pm

        Cauliflower put in the processor as well??

        Reply
        • Erica says

          October 15, 2019 at 7:23 pm

          Yes, just a few good pulses should do it.

          Reply
  4. Candice White says

    May 25, 2019 at 4:57 pm

    5 stars
    These are so delicious, thank you!

    Reply
    • Erica says

      May 25, 2019 at 7:14 pm

      Oh good! thanks 🙂

      Reply

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Welcome! I'm Erica, a cookbook author and writer. I offer whole food, grain-free, gluten-free recipes, tips, and more. I'm passionate about food and the human microbiome. Also, I love vegetables.

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