Crispy Parmesan Cauliflower Tots (Baked, Cheesy & Bite-Sized)
These crispy Parmesan cauliflower tots are the ultimate healthy comfort snack—golden on the outside, tender on the inside, and packed with veggie goodness. Made with simple ingredients and baked to crunchy perfection, they’re ideal for dipping, sharing, or sneaking veggies into snack time.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
Ingredients
2 cups riced cauliflower (fresh or frozen, steamed and squeezed dry)
1 egg
½ cup grated Parmesan cheese
¼ cup breadcrumbs (or almond flour for low-carb)
1 tsp garlic powder
½ tsp onion powder
Salt and pepper to taste
Optional: 1 tbsp chopped parsley or chives
Instructions
Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a bowl, mix all ingredients until combined. Shape mixture into small tot-sized cylinders using your hands or a spoon.
Place tots on the baking sheet and lightly spray with olive oil.
Bake for 20–25 minutes, flipping halfway, until golden and crispy.
Serve hot with your favorite dipping sauce like ketchup, ranch, or sriracha mayo.
Nutrition
- Calories: 130
- Fat: 7g
- Carbohydrates: 8g
- Protein: 8g