Eggless Cauliflower Tot (BAKED)


slightly crisp and delicious snack using cauliflower which is a healthy twist to the tater tots

Cauliflower is a cruciferous vegetable which is naturally high in fiber and B-vitamins. Although cauliflower is of 4 varieties depending upon the color – white, green, purple and orange but the white variety is most commonly used. Cauliflower is available fresh or frozen. I usually wait for the winters to get some fresh cauliflowers from the nearby market which are particularly covered by thick green leaves. While purchasing cauliflower always look for a clean, creamy white, compact size in which the bud clusters are not separated. Spotted or dull-colored cauliflower should be avoided, as well as those in which small flowers appear. Basically if the cauliflower head is surrounded by many thick green leaves then that is better protected and much fresher.

Well, there are seemingly endless ways to eat cauliflower. It can be 

➤ steamed or roasted as a side dish

➤ baked in a cheese sauce, as cauliflower cheese

➤ fried until golden brown, then added to rice dishes

➤ used as the main ingredient in a curry etc.

Well, todays recipe is a snack variety using cauliflower as Cauliflower Tot. If you like tater tots, then here is a healthy variation to that using cauliflower and also no deep frying here.

Dietary note :

    ✔ Egg free

    ✔ Gluten free 

    ✔ Vegetarian

    ✔ Baked Snack

    How these cauliflower tots are prepared ?

    These tots are here prepared in oven unlike deep frying of tater tots. First in a steamer, all the cauliflower florets are steamed until tender. Don’t steam the cauliflowers up to too mushy. When it seems to be little tender, that’s it. Take out from the steamer. Then the cauliflowers are drained well, spread on a kitchen towel to dry and cool down completely. 

    Meanwhile, the oven is preheated at 200 degree C and also a baking tray is lined with parchment paper. Next using a knife, the cauliflower florets are finely chopped or even using a fork simply mashed to a coarse mixture. Everything is transferred to a mixing bowl. Into that, finely chopped onion and coriander leaves, grated cheese, gram flour, pepper powder, salt are added and mixed well. With greased palm, around 1/2 tbsp of mixture at a time is shaped like oval. If the mixture doesn’t seem to bind well, just add 1-2 tsp of water and mix again and start shaping. All the tots are place over the baking tray, keeping space in between. 

    These are then brushed with little oil and baked in preheated oven for 28-30 minutes. Then the cauliflower tots are ready to serve !

    Can these cauliflower tots be stored for later use ?

    yes, these can be stored either in fridge or in freezer.

    If there are some leftover baked tots, then just keep in any airtight container / zip lock bag and store in fridge / freezer. At the time of need just take out and allow to thaw and then reheat.

    If there are some extra amount of tots before baking, then do similarly as above. Instead of reheat, bake those.

    What are the Serving suggestions ?

    If your kids are not fond of cauliflower, then this is a very good idea to make the tots out of it. Any age group will surely enjoy these cute ones. With ketchup or any other dip of choice goes well with this. Just a whole head of cauliflower turns into a lot of tots here. Although tater tots are deep fried, but these are baked here which is surely a healthy twist and low carb too. Mix everything, shape like oval and bake; that’s it ! These can be a side dish, snack and even used as a filling in sandwiches. When your are looking for a healthy comfort food, then surely include these delicious tots in the plan. And also if you like cauliflowers then this egg free tots are a must try recipe !

      The event related to this post :

      Monday is here again and thFoodie Monday Blog Hop team has decided the 270th theme as ‘Cauliflower Stories which is suggested by Preethi di. So this Eggless Cauliflower Tot (BAKED) is contributed for the theme. And yes, don’t forget to check her space for some amazing recipes like arbi ka raita, baked aloo kulcha .

      And, yes !!!

      If you like the recipe shared here and give a try at your place then do share in INSTAGRAM by tagging #firsttimercook. I would be so happy to see and surely share in my INSTA stories 😊😊

      Now let’s go through how to make “Cauliflower Tot” at home 👇

        : Recipe Card :

        Eggless Cauliflower Tot (BAKED)



        Prep time

        20 Min

        Cook time

        30 Min

        Total time

        50 Min


        Eggless Cauliflower Tot (BAKED)

        slightly crisp and tasty snack using cauliflower which is a healthy twist to the tater tots


        • Cauliflower floret (medium) 300 gm
        • Onion (finely chopped) 1/4 cup
        • Gram flour (besan) 4 tbsp
        • Pepper powder 1 tsp
        • Coriander leaf (finely chopped) 2-3 tbsp
        • Cheese (grated) 3-4 tbsp
        • Salt as needed
        • Water as needed
        • Oil for greasing


        1. In a steamer, first steam all the cauliflower florets until tender (not mushy).
        2. Drain well, pat dry on a kitchen towel and keep aside to cool down completely.
        3. Meanwhile, Preheat the oven at 200 deg C and also line a baking tray with parchment paper.
        4. Using a knife, finely chop the cauliflower florets or even using a fork simply mash it to a coarse mixture and transfer to a mixing bowl.
        5. Into that add finely chopped onion and coriander leaves, grated cheese, gram flour, pepper powder, salt and mix everything well.
        6. Grease palm with oil.
        7. Take 1/2 tbsp of mixture at a time and give into an oval shape. If the mixture doesn’t seem to bind well, just add 1-2 tsp of water and mix again.
        8. Place all the tots over the baking tray, keeping space in between.
        9. Brush these with little oil and bake in preheated oven for 28-30 minutes.
        10. Serve hot with ketchup or any other dip !


        After making the oval shaped tots, one can either directly bake these or freeze it for later use by keeping in zip lock bag.
        Any cheese like cheddar, mozzarella etc. can be picked here.
        Don’t steam the cauliflowers up to too mushy. When it seems to be little tender, that’s it. Take out from the steamer.

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        1. Poonam Bachhav

          Eggless cauliflower tot looks so crisp inspite of the fact that they are baked. A healthy delicious snack for all ages.

        2. Mayuri Patel

          a healthy and cheesy snack or starter to enjoy. Love how cauliflower tots look, so tempting. Hopefully, will be able to make them over the weekend for movie night if I get some cauliflower.

        3. Priya Iyer

          I love these crisp cauliflower tots! A perfect snack for kids and adults alike. 🙂 It's great that you have made these in an oven instead of deep-frying them.

        4. Swati

          Healthy and low oil baked cauliflower tots are so inviting..perfect starter /snack for get togethers.. so apt for all the age groups

        5. Archana

          Looks so crisp and so very delicious. I must try making it for the cauliflower crazy man in my life yet again.

        6. preethi'scuisine

          Baked cauliflower tots look so delicious and crisp. A fabulous treat for all cauliflower lovers like me. So beautifully presented.

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