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Cauliflower TotsI know how much you guys are waiting for this Cauliflower Tots recipe! I firstly made those with a bit of grated cheese – well, I can not eat lactose but I can have cheese- but then I read all your comments on Facebook and realised that you all asked for a dairy free recipe. Sooo I have been back in the kitchen yesterday and develop this recipe 100% dairy free Cauliflower Tots. Well, there are not vegan as I used eggs but if you are vegan I am pretty sure you can substitute eggs by chia eggs. For one chia egg simply activate 1 tablespoon of chia seeds with 3 tablespoons of water.

This recipe is for all the busy mummy who do not like to spend hours in the kitchen preparing dinner BUT still love providing healthy & fun food on the family table. This one is so simple and tasty that trust me you will save it amongst your dinner favourite !Cauliflower Tots

It is a bit messy to shape as the batter is sticky but if you oiled your hands it should get faster. It is also a lovely appetizer made in few minutes to offer to your guest. Another good news is you can make lots of this vegetable nuggets and freeze it!

CAULIFLOWER NUGGETS I used a mix of cauliflower and broccoli to make those nuggets because my girl love broccoli but not really cauliflower. So mixing both was a trick to hide the cauliflower in her food again. However, feel free to use what you have got in the fridge or what is the cheaper at the store. The recipe will work well if you are using only cauliflower or only broccoli. The most important is to respect the quantity of grated raw vegetables. You must have 3 cups + 1/2 cups after processing the raw veggie in the food processor. What can I tell you more about those vegetable nuggets? Well, those vegetables nuggets are moist in the middle with a crusty oat outside layer. I love dipping them into spicy thai sauce – I promise I will share my sugar free version of this recipe soon. I used oats because it contains way much less carbs than flour – only 44 g including 10 g of fibre so it is super healthy to make finger foods that make you feel full quickly and keep your energy level steady.CAULIFLOWER NUGGETS

If you are intolerant to gluten you can try gluten free panko crumbs instead or almond meal may work too – I did not try so if you quick it a try leave me a comment I am curious to know how it will goes with this. Enjoy ! See you tomorrow for a lovely cookie recipe ! Carine. xx.

Enough talk, let is share with you this awesome and simple healthy recipe 1 Who is going to make this tonight ??

 

CAULIFLOWER NUGGETS

Cauliflower Tots

Cauliflower Tots healthy easy finger food that the kids love
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
30 cauliflower tots
Leave A Review Print The Recipe

Ingredients

  • 3 1/2 cup cauliflower rice (430g) or combo of cauliflower/broccoli rice
  • 1 small onion peeled, diced
  • 4 eggs
  • 1 tablespoon dried basil
  • 1 1/2 cup almond flour or gluten free panko crumb
  • 1 teaspoon garlic salt

Instructions

  • Preheat oven to 200 C.
  • Prepare a baking tray covered with baking paper. Set aside.
  • In a food processor with the S blade attachment, blend on high speed the cauliflower florets, broccoli florets and peeled brown onion until it forms a raw fine vegetable crumb - looks like cauliflower rice. You should obtain 3 cup and 1/2 cup of packed 'vegetable crumb'.
  • Add eggs, oat flour, herbs, salt and pepper.
  • Process again on low speed until combine.
  • Transfer into a bowl and using a spatula combine again until it forms a consistent vegetable paste. If too moist add a bit more oat flour until it forms a paste that you can easily hold in your hand to form nuggets, Add extra oat flour 1 tablespoon at a time if needed.
  • Oiled your hands with olive oil and using your hands forms small vegetables nuggets (or balls or any small shapes you enjoy to make and are fun to eat).. If you like you can coat some of them with extra oat flour by rolling them in oat flour into a plate. I tried and it is tasty too while I prefer the uncoated version.
  • Place the vegetables nuggets onto a baking tray covered with baking sheet.
  • Bake for 25 -35 minutes at 200 c until crispy and golden/brown outside but still moist in the centre.
  • Serve hot with dip of your choice or as a side dish with meat or fish. It is also very tasty to eat them at room temperature and they make a lovely addition to your kids lunch box.
  • You can also freeze the batter before baking and defrost the day before using.
  • This recipe makes about 30 cauliflower tots.

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    23 comments

  1. I tried this recipe and is delicious as all the others. I added some Parmesan cheese because my batter was a bit wet. I’m a decent cook but would have helped me to know how many oz of batter is each tot because I winded up with less than yours and to know the macros for portion size. Great work Carine!! Thanks

    • I am glad you enjoy the cauliflower tots! Mine are size of a tablespoon for your info. Thanks for the lovely feedback. Enjoy the recipes on the blog. XOXO Carine.


  2. Oh my gracious these turned.out devine.last night! Toddlers can have.nuggets now.without me.being wrapped in mum guilt for.it!

    • That is what I love to read and why I am sharing those recipes! So glad tat your kids loves them too 🙂 Enjoy the recipes on the blog. XOXO Carine.


  3. Just got to your blog. These sound yummy!
    I will certainly give them a try, since I’m sensitive to gluten!
    Looking forward to checking out your other recipes!
    Luisa

    • Welcome on the blog ! You’ll find lots of gluten free recipes on the blog. Simply browse through the recipe tab on top of the blog and filter on gluten free. Have a lovely day and thanks for reading the blog. XOXO Carine.

  4. Thank you! Have been looking for a yummy, dairy-free veggie snack for my son for quite some time. I so appreciate your work and willingness to share.

    • Hi Sarah, Thank you so much for your kind comments! You made my day 🙂 I love sharing all the recipe I experiment in my kitchen and those cauliflower tots are definitely one of my 3 years old girl favorite food!So great to sneak some extra veggie in their day! Enjoy and I hope to see you soon around the blog. xoxo. Carine.

    • Hi Silvia, it is now showing again in the recipe box up to this comment section. I had some issue with my server update and the recipe plugin crash for few hours. I apologize for that inconvenience. I hope you will love this simple & healthy cauliflower tot recipe. See you soon on the blog. XOXO Carine.

  5. I definitely had to add a lot more flour and even used twice as much cauliflower “crumbs” to get the consistency such that it would hold together and not puddle on the cookie sheet. Then I had to up the spices and the salt and so it wasn’t bland. I liked this idea though, and it was something to start my experimenting! Oh, and I’m sure my eggs were bigger than hers in the recipe, as I’m using fresh farm eggs that are very large!

    • Hi Annie, I had no problem following this recipe at all. You said you added twice cauliflower “crumbs” and used bigger eggs which explain why your batter was more wet and needed more flour. Concerning the spices it is really up to everyone to adjust regarding taste. I hope you enjoyed this recipe anyway and that I will see you back on the blog very soon 🙂 Carine.

  6. Hi there,

    These sound lovely! I am going to make them for my 3 year olds birthday party. You mention you can freeze them. Do I follow the whole recipe and then freeze them the step before making them into nuggets? So everything is combined with the veggies and then I freeze. Defrost the day before, shape them and bake them and serve. Is that right? Just trying to do as much as possible before the party and these would be great if I can freeze them all made up! Thanks. ?

    • Hi Tash, Great idea! I always shape the batter into nuggets before freezing them. It will save you some time the day you want them. I freeze them on a large platter covered with baking paper. After an hour – they are half frozen so I transfer them into a large airtight plastic container. This way it keep very well in the freezer up to 1 month for sure. The day you need some, simply place each frozen nuggets on a cookie sheet covered with baking paper. Defrost 1 hour then bake until crispy ! I tried to bake them frozen it works too, simply required a bit more time to bake. It is cooked when crispy outside and warm and moist in the middle. I hope your kid will love them! My girl is 2 and 1/2 and it is always a big hit with her 🙂

    • Hi Tash, Great! I always shape the batter into nuggets before freezing them. It will save you some time the day you want them. I freeze them on a large platter covered with baking paper. After an hour – they are half frozen so I transfer them into a large airtight plastic container. This way it keep very well in the freezer up to 1 month for sure. The day you need some, simply place each frozen nuggets on a cookie sheet covered with baking paper. Defrost 1 hour then bake until crispy ! I tried to bake them frozen it works too, simply required a bit more time to bake. It is cooked when crispy outside and warm and moist in the middle. I hope your kid will love them! My girl is 2 and 1/2 and it is always a big hit with her 🙂

  7. these are absolutely delicious!! thanks so much for the recipe.
    Do you provide the nutritional info on your recipes somewhere?
    I just subscribed to your page because I love what I see!

    • Hi Cristina, Thank you so much for your lovely comment! You made my day. I am not providing the nutritional info on my recipes but it is actually a good idea! I will add this to my to do list for the next recipes. But those cauliflower tots are definitely healthy! I hope I see you soon on the blog. Enjoy the recipes! XOXO Carine.

  8. OMG these are awesome! We were recently told that our 3 yo daughter can’t do gluten, dairy, or sugar – and I made these tonight -absolutely delish! Only thing I changed was I lightly fried them in coconut oil to speed up the process, and added quite a bit more flour – for some reason my original mix was pretty watery. Our eggs were XL so maybe that was why.

    • I am so glad you love them! I used eggs size 6 (the smallest size) so I guess it explains why you had a more watery battery. But adding more flour is a good options. I will try the frying version, sounds yummy too. I just bought a huge cauliflower so it will be great to try the recipe differently this time 🙂 thanks for the lovely comment. See you soon on the blog Liz 🙂

    • Hi Christina, Thank you for this lovely comment. The pinterest board is not mine I not even a contributor into this board so there is not much I can do I am sorry. See around ! Carine. xx