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Yoko's kitchen » Blog » Recipes » Sides

Published: May 24, 2024 · Modified: Oct 13, 2024 by Yoko · This post may contain affiliate links · Leave a Comment

Homemade Veggie Tots with Cauliflower(Vegan + Gluten Free)

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These oven-baked Homemade Veggie Tots with Cauliflower have lower carbs yet are so flavorful. This simple recipe is made with a handful of wholesome ingredients. These easy cauliflower tots are great for snacks, side dishes, and of course breakfast. If you want some less carb, grain-free, and gluten-free, yet satisfying tater tots, try this recipe.

Cauliflower tots are served on a plate with side of ketchup.
Jump to:
  • Ingredients of Cauliflower Tots
  • How to Make Homemade Veggie Tots
  • Love Healthy Sides? Try More Recipes!
  • Homemade Veggie Tots with Cauliflower(Vegan + Gluten Free)
Homemade Veggie Tots are baked on a sheet pan.

Ingredients of Cauliflower Tots

  • Frozen Cauliflower Rice: The base of this recipe is cauliflower. Frozen cauliflower rice is a great item to keep in your freezer to make easy side or these tater tots! Frozen cauliflower rice is already pre-cut into small pieces, so you don’t have to. Thawed cauliflower rice is naturally wilt-y so it’s easier to handle when it comes to shaping it to bite size tots balls.
  • Cassava Flour: Cassava flour is gluten-free flour made from the cassava plant. It has a light, mild flavor and is so versatile.
  • Extra Virgin Olive Oil: Adds richness to the tots.
  • Nutritional Yeast: Nutritional yeast adds a savory, cheesy flavor. It’s also a great source of vitamins and minerals.
  • Onion Powder and Garlic Powder: Extra veggie flavor to spice up the homemade tater tots.
Cauliflower Veggie tots are dipped in ketchup.

How to Make Homemade Veggie Tots

First, preheat the oven to 450°F. Then line a baking sheet with parchment paper.

Next, thaw the cauliflower rice. You can thaw it in a refrigerator or microwave it. Thaw according to the package instructions.

Thawed cauliflower rice in a bowl.

Thawed cauliflower rice is soggy to make tator tots. So to drain it, place cauliflower rice on a paper towel or cheesecloth and squeeze out the moisture.

Transfer cauliflower rice to a bowl. Stir in cassava flour, extra virgin olive oil, nutritional yeast, onion powder, garlic powder, and salt.

The ingredients of veggie tots in a bowl.

To shape the mixture into tator tots, scoop about 1 tablespoon amount of the cauliflower mixture. Use your hand to shape it into a 1 x ½ inch size cylinder. Arrange on the prepared baking sheet. Generously brush olive oil all over the tots.

Bake for 10-13min, then flip and bake for another 10-13min until golden brown and crisp.

Baked veggie tots with cauliflower are arranged on a sheet pan.

Serve warm with a side of ketchup or sauce of your choice!

Love Healthy Sides? Try More Recipes!

Vegan Buffalo Cauliflower

Spicy Asian Spiral Cucumber Salad

Shichimi Togarashi Bread Dipping Oil


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If you enjoy the recipe, please leave a comment and ⭐️⭐️⭐️⭐️⭐️! I’d love to know what you think!

Cauliflower tots are served on a plate with side of ketchup.

Homemade Veggie Tots with Cauliflower(Vegan + Gluten Free)

Homemade Veggie Tots with Cauliflower are less carb yet so flavorful, great for snacks, side dishes, and of course breakfast.
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 20 minutes mins
Total Time 35 minutes mins
Course Side Dish
Cuisine American
Servings 2 servings
Calories 167 kcal

Ingredients
 
 

  • 3 cups frozen cauliflower rice(340g) thawed
  • 2 Tablespoons cassava flour
  • 1 Tablespoon extra virgin olive oil
  • 1½ Tablespoons nutritional yeast
  • 1½ teaspoons onion powder
  • 1½ teaspoons garlic powder
  • ½ teaspoon sea salt

Instructions
 

  • Preheat the oven to 450°F. Line a baking sheet with parchment paper.
  • Place cauliflower rice on a paper towel or cheesecloth and squeeze out the moisture.
  • Transfer cauliflower rice to a bowl. Stir in cassava flour, extra virgin olive oil, nutritional yeast, onion powder, garlic powder, and salt.
  • Scoop 1 tablespoon of the mixture and use your hand to shape it into a 1 x ½ inch size cylinder. Arrange on the prepared baking sheet. Generously brush olive oil all over the tots.
  • Bake for 10-13min, then flip and bake for another 10-13min until golden brown and crisp.

Nutrition

Serving: 1servingCalories: 167kcalCarbohydrates: 20gProtein: 7gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 635mgPotassium: 664mgFiber: 5gSugar: 4gVitamin C: 83mgCalcium: 58mgIron: 2mg
Keyword cauliflower
Tried this recipe?Let us know how it was!

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