Cauliflower Tater Tots

There’s no denying that those deep-fried potato morsels, fondly known as “tater tots” are god damn delicious, but let’s be honest, they aren’t doing much for our waistlines, arteries or overall health. Although baked from frozen, the majority of “tater tots” on the market have been deep fried first in a mixture of vegetable oils such as sunflower, canola and soybean – all which are highly refined, a source of trans (bad) fats, and omega-6 fatty acids which cause inflammation in the body – something to stay well away from! Along with unstable oils, tater tots can come with a long list of other ingredients such as salt, dextrose (sugar), corn flour, colouring, disodium dihydrogen pyrophosphate (a chemical food additive to stop the potatoes from going brown), and my personal favourite, “natural flavouring” which the majority of the time means MSG. Sigh…

Standard Tater Tots Ingredients
Standard Tater Tots Ingredients

So here’s the good news! I have made a HEALTHY VERSION – yes, actually. And ohhh my god do they taste good. I would push that they are not only better for your heath, but they also taste better too. These tater tots are a great low carb, low calorie, and low fat option, and can also be made gluten free! It’s definitely a win/win dish, and one you can actually count towards your vegetable intake for the day too.


  • 1/2 head cauliflower, chopped
  • 1 large egg, whisked
  • 1 tsp garlic, minced
  • 2 tbsp fresh parsley, chopped finely
  • ½ cup cheese, grated
  • ½ cup wholegrain breadcrumbs, OR substitute this with quinoa flakes or 1/4 cup coconut flour for GF option
  • salt and pepper, to taste

Preheat the oven to 180 degrees C. Cook the cauliflower in boiling water for 5 minutes until soft but not mushy. Drain and chop the cooked cauliflower into fine 1-2cm pieces (this is much easier and less messy once cooked!) Add the cauliflower to a large mixing bowl and add the remaining ingredients. Mix well to combine. Scoop out spoonfuls of the mixture and shape into small oblong or egg shapes, and place onto a lined baking tray. Bake for 20-30 minutes or until golden brown. Serve on their own or enjoy with a tomato sauce or relish.

tater tots

* Note that if your mixture is too dry, as it might be making the gluten free option, slowly add an extra whisked egg until the right constancy is reached.


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