Appetizers & Dips · Entrees

Baked Cheesy Cauliflower Tots

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This recipe is brought to you in partnership with my friends at Goldfish®Canada. All views and opinions expressed here are entirely my own.

When it comes to easy, (yet nourishing) treats that are favored by big and little hands alike; these cheesy cauliflower tots are a real winner. AKA: the best way to up your dinner game without cutting back on nutrition. Bonus: best way to hide some veggies. You can throw in as many as you like. They’re technically eating veg tots, but they won’t even know it.

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Quite simply, these tots are: deliciously addictive, baked not fried, and made with all real-food ingredients. These crunchy and cheesy bites are packed with 2 cups of cauliflower, shredded organic mozzarella, pasture-raised eggs & the best type of breadcrumbs made with the new, Goldfish® crackers made with 70% organic ingredients.

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These crackers are made with organic wheat, baked with real cheese & are also non-GMO. All things I look for when shopping for snacks for my kids. While they don’t adhere to a gluten or dairy-free diet, I make sure everything that goes into their little bodies is free of artificial colors, flavors or any unwanted chemicals. I wanted to so something more than just snack on these crackers, and the idea to use them as bread crumbs to create a fun, finger-food recipe. I just had to pick a veg with an edge, a little side kick.

Let’s face it; cauliflower is everywhere these days. This pretty ubiquitous cruciferous veg has staged quite the comeback. Gone are the steamed cauli side plate days, yep- too boring. These days you’ll find buffalo-style cauli “chicken wings”, frozen cauliflower and blueberry smoothies, cauli fried rice & now: cauli tater tots in lieu of traditional potato ones.

You can easily customize the recipe and add a little bit of chopped chives, onions or red pepper for a bit of color and added flavor. The cauliflower is easily digestible because it’s steamed prior to being pulsed in your food processor. These are great as a snack, as an app, or as the perfect accompaniment to any meal. Let’s get started- you will love!

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Cheesy Cauliflower Tots

  • Servings: 25 tots
  • Time: 35 mins
  • Print


  • 2 + 1/4 cups of steamed cauliflower florets
  • 1 large egg (beaten) or a flax egg*
  • 1/4 cup chopped fresh chives OR cilantro OR parsley (I used parsley)
  • 1/2 cup shredded organic or grass fed mozzarella cheese or vegan mozzarella
  • 1 tbsp of nutritional yeast (optional)
  • sea salt & ground black pepper to taste
  • avocado oil or cooking spray
  • 1/3 cup Goldfish® crackers made with 70% organic ingredients (pulverized in blender, into bread crumbs)

For 1 flax egg: combine 3 tbsp of water with 1 tbsp of ground flax seed. Let it sit for 5 mins to thicken & get sticky. 


  1. Preheat your oven to 375F & line a baking sheet with parchment paper. Spray with avocado oil.
  2. Steam the cauliflower until tender, in about 1/4 inch of water & with a lid on the pan for about 5 mins. Drain and place the cauliflower florets in the food processor. Pulse to rough chop/grate them as if you’re making cauli rice.
  3. Pro tip to avoid your tots from being “mushy”: place the pulsed cauliflower florets into a kitchen cloth or towel and squeeze gently to remove any moisture.
  4. Combine ALL the ingredients in a large bowl. You can shape the tots into round patties, ovals, little-falafel type balls, or the traditional tot shape.
  5. Place tots in your baking sheet, bake for 10-12 mins on each side and then flip. Total bake time is at least 20 mins or until the edges start browning. Ovens may vary slightly.

By: Aleyda | The Dish On Healthy

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