Cauliflower “Tater” Tots

I originally  started My Fit Family on Instagram and immediately started following lots of inspirational fitness and nutrition accounts. One of my favorite healthy food accounts is Meals Full of Color.    I recently saw her post Cauliflower Tots and because I’ve been on a cauliflower kick lately, I knew I had to try them.

Tater tots use to be a childhood favorite of mine and the funny thing is my kiddos have never actually tasted them!   When I told them we were having  tater tots for dinner their response was: Huh?! What are those?  So then I just told them they were made from cauliflower and kind of like a french fry that they could dip in ketchup–they loved them!

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Cauliflower “Tater” Tots (adapted from Meals Full of Color’s recipe)

  • 1 large head of cauliflower
  • 1/2 cup Italian seasoned whole wheat bread crumbs
  • 1/2 cup shredded monterey jack cheese (or any cheese of your choice)
  • 1/4 cup freshly grated parmesan cheese
  • 1/2 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 large egg


  1. Preheat oven to 400 degrees and spray a baking sheet with cooking spray (I use olive oil)
  2. Remove the florets from the cauliflower and steam in the microwave for 3-4 minutes
  3. In a food processor, add the steamed cauliflower and lightly pulse until it resembles crumbs (like the consistency of the cauliflower ‘rice’ recipe)
  4. In a large bowl, add the cauliflower, bread crumbs, cheese, seasonings and egg.  Mix well and form the mixture into tater tot shapes (small balls work too!).
  5. Place the tots on the baking sheet and spray lightly with cooking spray. Bake for about 20 minutes (optional to turn half way through) or until golden brown.
  6. Serve and enjoy!

I loved that these tots were a healthy version of a childhood favorite and they were a hit with both the adults and the kids in our house.

What’s one of your childhood favorite foods?

Never Give Up,



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