Baked cauliflower tots


Serves: 5 makes: 15 | prep: 0:15 | cook 0:45


550 g cauliflower floret

1/4 cup onion

1/4 cup parmesan

1/4 cup dried breadcrumbs

1 egg

1 tsp salt and pepper



Preheat the oven to 180˚C. Line a baking tray with baking paper.

Bring a large pot of salted water to the boil and add the cauliflower florets. Cook for 5 – 10 minutes, until just tender.

Drain the florets and transfer them to a food processor. Pulse lightly until the florets break down to about the consistency of rice.

Tip the florets into a large bowl and add, onion, parmesan cheese, egg and salt and pepper. Mix to combine.

Use your hands to form 1 – 2 tablespoons of the mixture into ‘tot’ shapes and place them on the baking tray. (You may need two baking trays, depending on how big you make your tots.) The recipe should yield you about 12 – 16 tots.

Bake the tots for 20 minutes and then flip them over and bake for a further 10 – 15 minutes. They should be browned and crisped when ready.

Remove from the oven and serve with hummus and a squeeze of lemon.


One medium head of cauliflower will easily yield you 550g of florets.

Make sure you dice your onion really finely for this recipe otherwise your tots will be lumpy and the kids may rebel.

When pulsing the cauliflower, don’t overdo it, if you reduce them to mush, your tots will be too liquid-y and won’t hold together.

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