Healthy Cauliflower Tots

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Healthy Cauliflower Tots

Thanks to Pinterest, I have been inspired in my kitchen.  I have seen quite a few recipes for cauliflower tots in some way shape or form, but many I was seeing was full of heavy cream, a load of cheese, butter. My challenge in the kitchen is making everything food that is low in salicylates.  If you don’t follow my blog on Chicago Parent, I have disclosed my son has a salicylate allergy which has cleared up his psoriasis, he functions better, sleeps better and is happier little boy.  So this recipe is low in salicylates, but very tasty and I’ll give you some modifications that I would have done differently to give these tots a little more pizazz.

My son has yet to like them, he is not use to eating cheese or eggs, so it is new for him, but hopefully he will soon. My motto is consistency and persistency wins the race.

Healthy Cauliflower Tots

Attachment-12 cups of grated cauliflower

half of an onion

2 green onions

1 garlic clove or 1 tsp of garlic powder

1/4 cup of Nutritional Yeast

1/4 tsp of celtic salt

1 egg

1/2 – 2/3 cup of shredded Raw Milk Cheddar Cheese (I buy mine from Trader Joe’s and shred it myself)

Preheat oven to 375 degrees.

To make it easy, I put all of the cauliflower, onion, green onions, garlic clove in my Kitchen-Aid 3.5 cup food processor. This way you still can get the health benefits of having real garlic without having to press it or chop it.

Mix the Nutritional Yeast, egg, salt and cheese together. The yellow color from the Nutritional Yeast gives it that yellow color that many tater tots have.

Place the mixture in mini-muffin pans. I use a silicon based muffin pan and love it.

Place in the oven for 20-minutes or until the crisp golden brown you like. This makes about 24 tots.

I would have added some white pepper and paprika to it. I’ll let you all play with that mixture. I did add oregano one time and we liked it.

This is way to easy to not make it. I had them for breakfast and my daughter loved them after soccer camp as a snack. This would definitely be an ideal after school snack or some quick breakfast when school gets underway.

We have found that we do much better eating raw milk cheese and hope you enjoy these as much as we do!



  1. Yay, I promise they are yummy! We even sprinkled the rest of our shredded cheese on top for a little extra yumminess!

  2. what would you recommend to grease non-silicone mini muffin pans? and what is “nutritional yeast”? we are currently stationed in germany and i don’t have access to trader joe’s if that’s where you get it from… can normal yeast be used? THANKS!!!

    1. I would grease your non stick muffin pans w a high heat oil like coconut oil or safflower oil. Nutritional Yeast is like a ‘cheese’ replacer. It is high in B Vitamins, very nutritious and used a lot by vegans for a nutritional boost due the lack of dairy and meats they don’t eat. It is often replaced for parmesan cheese. I use a lot in meatballs, meatloaf to replace breadcrumbs. You can also buy nutritional yeast online and it is different from normal yeast. I am hoping you can buy something online that is local to you in Germany! If not, you can use parmesan cheese. I try to be as clean as we can and powdered cheeses has additives our bodies don’t need.

      1. i’m so excited to make these, i will try the recipe with Parmesan cheese for now (i’ll at the very least use organic or grate it myself) and order the nutritional yeast by mail or figure out what it is in German and look for it in the organic store here..


  3. I’m planning on making these someday when my fatigue lets me. I shouldn’t have cheese. Does the cheese act as a binder? Do you think I could make these without cheese and add an additional egg? I realize it’s an unfair question but I figure if I put it out there, possibly someone will have some experience that might generate some ideas. I also can’t do soy; as a cheese substitute.

    1. HI Darcy,

      The egg acts as the binder, so you are in the clear! If you add the Nutritional Yeast, that will give it a cheesy like flavor, but I’d add some smoked paprika to really get some flavor out of it for yourself and then you won’t miss the cheese!

  4. Great recipe! Cauliflower is one of the veggies my kids will eat, so yay! Having been allergic to aspirin since childhood, I am now trying to reduce my dietary salicylates, and finding it pretty tough. I am on a gluten free diet as well. Looking forward to seeing more of your recipes!

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