Gluten Free Cheesy Cauliflower Tater Tots

Gluten Free Cheesy Cauliflower Tots

Gluten Free Cheesy Cauliflower Tots

Have you heard? Cauliflower is the new potato.

Actually, it’s not all that new of a revelation. Low-carb eaters have been substituting cauliflower for potatoes for quite some time now – ½ cup of plain, boiled or steamed cauliflower has 53 less calories and 13 grams less carbs than plain, boiled or steamed white potatoes.

This is great news if you are trying to lower your starchy carb intake. But seriously, who wants to eat plain steamed or boiled cauliflower?

I tried my hand at making some gluten free cheesy cauliflower “tater” tots – minus the taters. To further reduce carbs and increase protein, I used some almond flour in place of regular gluten free flour, added some cage free eggs to bind it all together and threw in some cheese because – well what isn’t better with cheese?

The verdict – positively addictive!

Gluten Free Cheesy Cauliflower Tater Tots Recipe

No ratings yet
Gluten Free Cheesy Cauliflower Tater Tots
Print Recipe

Gluten Free Cheesy Cauliflower Tots

Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Appetizer, Snack
Cuisine: American
Servings: 24 Tots
Calories: 29kcal
Author: Gluten Free & More


  • 1 large head cauliflower broken into florets
  • Kosher or fine sea salt
  • ½ cup gluten free almond flour
  • 2 large cage free eggs
  • ½ cup shredded cheddar cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon pepper
  • Gluten free nonstick cooking spray


  • Preheat the oven to 400 degrees. Line a baking sheet with parchment paper or a silicone baking mat.
  • Boil the cauliflower in salted water for 5 minutes or until tender. Drain very well and pat dry with paper towels.
  • Place the cauliflower in the bowl of a food processor fitted with a steel blade. Pulse until it resembles fine crumbs (careful not to over-process). Add the almond flour, eggs, cheese, garlic and onion powders, the pepper, and ½ teaspoon salt. Pulse until it begins to come together, almost like a dough.
  • Using your hands, form about 2 tablespoons of the mixture into little logs or tots. Place on the prepared baking sheet, spray with the cooking spray and bake for 20 minutes, turning once, or until golden brown.


Nutrition Facts
Gluten Free Cheesy Cauliflower Tots
Amount Per Serving
Calories 29 Calories from Fat 18
% Daily Value*
Fat 2g3%
Cholesterol 16mg5%
Sodium 21mg1%
Potassium 22mg1%
Protein 1g2%
Vitamin A 45IU1%
Vitamin C 2.1mg3%
Calcium 25mg3%
Iron 0.2mg1%
* Percent Daily Values are based on a 2000 calorie diet.

The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers’ samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.

Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
Have you tried this recipe? Give it a star rating and let us know your thoughts in the Ratings & Reviews section below.
Tags: Almond Flour Cauliflower Cheese Eggs Gluten-Free Gluten-Free Recipes Potatoes Tater Tots
Previous Post

Gluten Free Antipasto Quinoa Salad Recipe

Next Post

Gluten Free Flan Recipe

  1. Pingback: Gluten Free Cheesy Cauliflower Tots | Healthy Foods

  2. Pingback: Gluten Free Broccoli Tots with Low Fat Ranch Sauce | Simply Gluten Free

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

Sept/Oct 2023 Cover



Get recipes delivered to your door with a subscription to

Gluten Free & More!

Use code MAG5OFF for $5 off any print or digital subscription!