Cauliflower Tater Tots

There is something about tater tots that takes me back to my childhood school days of healthy eating at the cafeteria. Nothing screams good-for-your-body more than a handful of deep-fried tots and whole milk to guzzle it down. Deep-fried Cauliflower Tater Tots? Oh now that is a different story. That’s health food folks because it has cauliflower. A vegetable that is good for you that only gets better when you fry the crap out of it in oil.

Cauliflower Tater Tots - Fork & Beans

I’m sorry but my affinity for all-things fried will never go away. I have tried to abolish them from my life but there are just those days that you need a tater tot, am I right or am I right? And since I LOVE cauliflower…

Cauliflower Tater Tots - Fork & Beans

I couldn’t think of a better combination than to marry Tater Tots and cauliflower. It’s a match made in heaven. Don’t want to fry these bad boys? Just bake them on a greased or parchment paper-lined cookie sheet for 20 minutes at 375 degrees, making sure to flip them over halfway. You might have to bake them longer (I’m just guessing here).

Cauliflower Tater Tots - Fork & Beans

Cauliflower Tater Tots
Prep time
Cook time
Total time
Serves: 24
  • 2 c. grated raw cauliflower
  • 1 Tbsp. ground white chia seeds + 3 Tbsp. water, allow to thicken for 2-3 minutes
  • ⅓ c. gluten-free flour blend
  • ½ tsp. sea salt
  • 1 c. crushed crunchy gluten-free bread crumbs or cereal (ie: Chex, etc.)
  1. Heat up a small skillet with vegetable oil (enough to cover a tot) over medium heat until it reaches 350 degrees. It is very important to ensure that your oil is hot enough or else you will have a crispy exterior and a gummy inside.
  2. Mix all ingredients together except for the bread crumbs until well-blended.
  3. Create tater tot shapes with your hands and then roll around each tot into the bread crumbs to completely coat. Gently place the tots in batches into the skillet and cook for about 3 minutes until lightly browned. If you need to move the tots around to brown, do so.
  4. Drain on a paper towel-lined plate and lightly season with salt.
Nutrition Information
Serving size: 5 Tots Calories: 140 Fat: 6g Carbohydrates: 24g Sugar: 2.3g Sodium: 326mg Fiber: 3g Protein: 5g



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  1. Oops!! You say right in the article that they can be baked! My bad:(
    Thank you thank you thank you!!!!! :)

  2. Oh I hope this isn’t rude to ask….but can these just as easily be baked??
    Regardless, what a great culinary creation!

  3. Amazing!

  4. Love this recipe! And I normally have all of the ingredients on hand, how awesome. My little girls will love them.

    Don’t have cereal or toast on hand today…hmmm might try a little almond meal and and shredded coconut. Hope it works out these look AMAZING!

  5. Can these be baked instead of fried?

  6. Kristi Northcutt says:

    Are regular (dark) chia seeds an acceptable substitute? I don’t know where to get white ones :-(

    • You definitely can, Kristi. The white chia seeds taste no differently than the black ones–it’s just the way it colors the food.

  7. How many calories

    • I don’t track calories, Gen, but I know that there are great online resources where you can compute in the ingredients and find out.

  8. LOVE!

  9. Yummm, I can imagine adding cayenne pepper to the exterior to give it a spicy touch :) This recipe looks delicious, thanks for sharing! :)

    • Ooooh, yes Tina! That would add a great kick–I love that idea. I made fried okra with a similar spicy breading and it is soooo good! xo

  10. Jackie Leigh says:

    YUMMY! Can I sub vegetable oil with coconut oil?

    • Absolutely. Coconut oil has a high smoke point and since you are only heating the oil to 350 degrees, that should be a great substitute. xo

  11. Oh yeah, I’m going to make these! I make cauliflower mashers instead of mashed potatoes too! So I’m SURE these’ll be great! Thanks!!!

  12. suzie blair says:

    These sound wonderful. I have personally never met a potato that I did not love, so this stand in would be great. Do you think I could bake them instead of frying?

    Thank-you for all your work for us, you make eating a pleasure again,

  13. Yum! I am going to make these but substitute the gluten free flour blend with almond meal flour. Less carbs and still gluten free!

  14. Carole Edminson says:

    One other thing the chia seeds is that in place of eggs or can I just use an egg?

  15. Yum, I love how simple these are, they look delicious!! I’m also a cauliflower addict so this made me jump for joy :)

  16. namastasty indeed!

  17. So excited to make these!! I also LOVE cauliflower, and who doesn’t love tots?! I’m actually a recovering sweet-potato-tots-aholic. 😉

    Thanks for another yummy recipe! 😀

    • Um why have i never tried frying sweet potatoes like that?? How awesome would out be to do a series on frying the he’ll out of everything! I think that’s a winner idea….xo

  18. I have a huge weakness for fries and especially tater tots!!! It definitely conjures up those carefree cafeteria days :)

    I love that these are “healthy”, and I won’t feel as bad eating a bazillion. I’ve never fried at home but this recipe makes me wanna try!

    Love your blog!

    • Anyone who loves fries as much as I do is a friend for life! Thank you so much for the love, Alanna. Great to hear from you! Xo

  19. Well, I only have 1 word for you Cara…BRILLIANT! Love this idea, I am totally making this.

  20. Carole Edminson says:

    I see lots of cauliflower ideas but am never sure about one thing is it grated raw?


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