Cheesy Cauliflower Tots

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Cheesy Cauliflower Tots is a Diabetic Friendly recipe. Looking for a healthy and delicious way to get your family to eat more vegetables? Look no further than Cheesy Cauliflower Tots. These tots are a great alternative to traditional potato tater tots and are made with grated cauliflower, cheese, and spices. The result is a crispy and flavorful side dish or snack that is sure to please even the pickiest eaters.

The taste of these tots is so similar to traditional tater tots that your family may not even realize they’re made from cauliflower. But don’t be fooled by their delicious taste – Cheesy Cauliflower Tots are packed with nutrients and are a great way to add more vegetables to your diet. They are often recommended for people following low-carb or gluten-free diets, and are also a kid-friendly way to sneak in some extra veggies.

To make these tots, simply mix grated cauliflower with cheese and spices, form into small cylindrical shapes, and bake or fry until crispy on the outside and tender on the inside. Serve them as a side dish or snack on their own, or pair them with dips like ranch dressing or marinara sauce for an extra burst of flavor.

So, if you’re looking for a tasty and nutritious way to add more vegetables to your family’s diet, give Cheesy Cauliflower Tots a try. They’re easy to make, delicious to eat, and are sure to become a new family favorite.

Try these other diabetic recipes: Luscious Lemon Squares, Brisket with Wine Reduction or Broiled Rainbow Trout with Fresh Tomato.


Cheesy Cauliflower Tots

Cheesy Cauliflower Tots

Serve these Cheesy Cauliflower Tots as a side with lunch or dinner.

  • Author: American Diabetes Association
  • Prep Time: :20
  • Cook Time: :17
  • Total Time: :37
  • Yield: 4 1x
  • Category: Side Dish
  • Method: Stove Top / Oven
  • Diet: Diabetic


Units Scale
  • Cooking spray
  • 1 head cauliflower, trimmed (about 1 1/2 pounds)
  • 1 egg
  • 1 egg white
  • 1/2 cup reduced fat, shredded cheddar cheese
  • 1/3 cup breadcrumbs
  • 2 scallions, white and green parts, minced
  • 1/2 teaspoon salt (optional)
  • 1/4 teaspoon ground black pepper


  1. Preheat the oven to 400 degrees F. Coat one large or two small baking sheets with cooking spray. Set aside.
  2. Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool. Once cool, mince the cauliflower.
  3. Stir the remaining ingredients into the minced cauliflower, and let the mixture rest for 10 minutes.
  4. After resting, stir the mixture again. Scoop cauliflower with a tablespoon measure onto the sprayed baking sheet. Form the ball into the shape of a tater-tot. Repeat to make 35 tots.
  5. Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.


  • Serving Size: 4
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