Cauli Tots

I am continually wowed by the humble cauliflower – this recipe is certainly no exception! Growing up cauliflowers were one of my favourite vegetables, little did I know that in years to come I would be making rice, mash, hummus and now “tater” tots from them! Creating new and exciting things from everyday vegetables is something that I absolutely adore, these cauli-tater tots are scrumptious! Why not team them with some of my homemade Marinara Sauce?!


1/2 a head of cauliflower
1 small red onion, finely diced
1/4 red bell pepper, finely diced
1/2 tbsp dried oregano
1 tsp cayenne pepper
1 egg
Salt & pepper to taste
1-2 tsp Coconut oil, melted


  1. Preheat the oven to 200°c/ 392°F.
  2. Separate the cauliflower into florets and boil for 5-6 minutes until tender, refresh under cold water and drain well, add to the blender and “rice”.
  3. In a large bowl combine the cauliflower rice, onion, bell pepper, oregano & cayenne pepper.
  4. Add the egg, season and mix thoroughly.
  5. Use your hands to squeeze and shape the mixture into “tots”.
  6. Lay them out on a baking sheet lined with parchment paper.
  7. Bake for 10 minutes, drizzle a little coconut oil over the tots and bake for a further 10 minutes before turning.
  8. Bake on the opposite side for a further 5-10 minutes, until golden and crispy.
  9. Warm up a helping of Marinara for dipping and enjoy!

2 Comments on “Cauli Tots

  1. i tried to make these today with minimal success; they “tots” fell a part when I flipped em. Will try again but not today!

    • Hi, sorry to hear that they didn’t turn out as planned!! Perhaps the cauliflower was a little over cooked, try giving it a little less boiling time on the next attempt and be very gentle turning them over as they are a quite fragile! Don’t be afraid to try a slightly different shape Kelly went for a slightly longer “tot” and they turned out great 🙂 Let me know how you get on with attempt #2! Nicola 🙂

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