Garlicky & Cheesy Carrots and Cauliflower Tots

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Garlicky & Cheesy Carrots and Cauliflower Tots – Baked, crispy, garlicky, and cheesy tots made of cauliflower and carrots.

Garlicky & Cheesy Carrots and Cauliflower Tots | | Baked, crispy, garlicky, and cheesy tots made of cauliflower and carrots.


SO good!! AND SO healthy! YAY US!

Hi, you guyyyyys! It’s Fry-Daaaaay! Happy Happy Day!
But we’re not fryin’. We’re bakin’! And we’re skipping the potatoes…

Having said that, looks like frYday doesn’t live around these parts. Not today.

Also? Did you know that this is Labor Day Weekend?! How in the H.E. double-hockey-sticks did that happen?? Damn! Time is so quick!
Had I paid attention, I’d be serving up some picnic food today, but these cauliflower tots are the perfect impostors. Just don’t let anyone know what is actually IN ’em. People, mostly kids, tend to scoff at the thought of cauliflower. My kids call it “the brain-looking vegetable”.

Garlicky & Cheesy Carrots and Cauliflower Tots | | Baked, crispy, garlicky, and cheesy tots made of cauliflower and carrots.

I was as skeptical as some of you might be right now when I first heard about these cauli-tots. I was all like, Heck NO! EW! Tater Tots are my life! It’s the only memory I have of Elementary School!

However, an episode of Nadia G. changed my beliefs.

That’s right. I’m jumping on the bandwagon of the internet and making cauliflower tots just like everyone else!

I have to admit, though. Friends, cross my heart, these are a thousand times better than I could have imagined. I played around for a while with ’em, adding broccoli one time, asparagus another time… feta, spinach, etc…, but in the end, THIS version was the best one. Garlic and Cheese for the WIN! With a sprinkle of carrots. Vitamin A, Vitamin C, Vitamin K, vitamin B8, and the rest, WELCOME to dinner!

Garlicky & Cheesy Carrots and Cauliflower Tots | | Baked, crispy, garlicky, and cheesy tots made of cauliflower and carrots.

And because I’m a nice person and I love to share, I want you to have this great recipe for Garlicky & Cheesy Carrots and Cauliflower Tots, too! I’m so kind, ain’t I?

It can be ready in about 40 minutes with some prep, and it only requires a few simple ingredients, and it’s healthy. AND your food processor does most of the work!

Let’s do the right thing and make these right now! Is 10 am too early??

Garlicky & Cheesy Carrots and Cauliflower Tots | | Baked, crispy, garlicky, and cheesy tots made of cauliflower and carrots.

Finally, wanna join me on snapchat? I post funny videos! AND you can see me screwing up in the kitchen. FUN! Look for me, please – @diethood. I’m new at it, but looks like it’s one more bandwagon I have to jump on. Ugh. Can’t.Keep.Up. And their ghost icon is kinda creepy.

Ok. Baaiiiyyyy!!



5 from 2 votes
Garlicky & Cheesy Carrots and Cauliflower Tots | | Baked, crispy, garlicky, and cheesy tots made of cauliflower and carrots.

Garlicky & Cheesy Carrots and Cauliflower Tots

1 1 1
WW Freestyle: 1
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Baked, crispy, garlicky, and cheesy tots made of cauliflower and carrots.
Course: Sides
Cuisine: American
Servings: 20 tots
Calories: 37


  • 4 cups water
  • 1/2 teaspoon salt
  • 1 small head cauliflower , cut into florets
  • 2 large carrots
  • 2 green onions , thinly sliced, white parts only
  • 3 garlic cloves , minced
  • 1 cup panko breadcrumbs
  • 1 egg
  • 1/2 cup grated reduced fat sharp cheddar cheese
  • 1/4 cup grated parmesan cheese
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/4 cup finely chopped fresh parsley
  • salt and fresh ground pepper , to taste


  • Preheat oven to 400F.
  • Lightly spray a baking sheet with cooking spray and set aside.
  • Place water in a large pan; add salt and bring to a boil.
  • Add cauliflower and carrots; par boil for about 5 minutes.
  • Drain and rinse with cold water; pat dry with paper towels, set aside and let cool.
  • In a medium-sized mixing bowl, combine sliced green onions, garlic, breadcrumbs, egg, cheeses, oregano, garlic powder, parsley, salt, and pepper.
  • Add cooled cauliflower and carrots to your food processor; pulse several times or until uniformly chopped – you don't want to get it too fine.
  • Add cheese mixture to the food processor; pulse about 5 to 6 times or until all is well combined.
  • Spoon about 2 tablespoons of mixture in your hands and shape into ovals.
  • Transfer to prepared baking sheet and bake for 10 minutes; flip the tots and continue to cook for 9 to 10 minutes, or until golden browned.
  • Remove from oven and let stand several minutes.
  • Serve with dipping sauces; ketchup, mustard, yogurt, etc...


Make sure the vegetables are completely cooled before shaping into tots.
Nutrition Facts
Garlicky & Cheesy Carrots and Cauliflower Tots
Amount Per Serving
Calories 37 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 0g0%
Cholesterol 12mg4%
Sodium 128mg5%
Potassium 56mg2%
Carbohydrates 3g1%
Fiber 0g0%
Sugar 0g0%
Protein 2g4%
Vitamin A 1145IU23%
Vitamin C 4.3mg5%
Calcium 50mg5%
Iron 0.4mg2%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

Keywords: cauliflower tater tots, cauliflower tots, veggie tots

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27 Responses
  1. Natalia

    Thank you for this recipe. I Made this for dinner tonight for my 22 month toddler… what a SUCCESS! She absolutely loved them!
    The only things I modified were that I only used a bit of dry garlic and no fresh garlic. I also added a bit of fried onion as I had no green onion.

    1. Katerina Petrovska

      So your little cutie toddler loved it? A toddler?! That means I am winning! haha 😉 SO happy about that. Thank you!

  2. Linda

    Would need to replace bread crumbs. Following a low carb diet. No bread, crackers or cereal. What about a little more cheese? Or just skip entirely?

    1. Katerina Petrovska

      Hi Linda! The bread crumbs act as a binder, but if you can add a bit more cheese, then why not!? Cheese is waaaaay better than bread. 😀

  3. Nadine

    These look amazing I would love to make these ASAP however I do not own a food processor, is there any other way I could do this without one? Any suggestions welcome!!!

    1. Katerina Petrovska

      Hi Nadine!! Yep! You can just chop it all up with a knife – it needs to be finely chopped, so this will take a bit longer, but I think it’s worth it! 😀

  4. Justine | Cooking and Beer

    You are speaking my language here! I LOVE tots of all kinds! Cheesy, carrots and cauliflower?!? LOVE it!

  5. Krista @ Joyful Healthy Eats

    This is such a great idea! Skip the potatoes, cauliflower is the jam these days! totally love these Katerina! Pinned!

  6. Derek @ Dad With A Pan

    This is a great idea! Something tells me my picky son will down these no questions asked! Pinned

  7. Lora @cakeduchess

    YAY for Friday!! Happy Weekend, lovely Kate. I’m in love with these tots! My dad used to make cauliflower fritters…it was his Sicilian specialty. I know my kids will love these!!!!

  8. Laura @MotherWouldKnow

    What a great way to skip the frying and the potatoes and still get a “tater” tot. I have such great memories of those terrible frozen tater tots my mom used to give us – they were hardly even food, much less healthy. These looks so delicious I might make them for grown-ups 🙂

  9. dixya | food, pleasure, and health

    happy friday friend..this is such a healthy way to indulge in tots, which are my favorite!

  10. Sara @ Bitz& Giggles

    I would have never thought to do this! I love vegetables so I will definitely be trying out this yummy recipe!

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Katerina of Diethood
Hey There!
I'm Katerina, a cookie-maker & picture-taker! For me, eating is a moment to share, an enjoyment, a passion. I hope you enjoy my recipes!

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