Cheesy Cauli Tots


This is a healthy side dish to add to your next breakfast, lunch or dinner. These Cheesy Cauliflower Tots are delicious and a great substitute to regular tater tots. 

It's amazing how much stuff you can do with cauliflower. Substituting them for potatoes is one of the best ways to use it.

I used nutritional yeast to give it a “cheesy” flavor plus it's full of B vitamins that we need for optimal health. I threw in some Turmeric as I try to do with most recipes that are fitting so we can get those powerful benefits as well.

I had some extra cauliflower left over so I wanted to see if I could make them more cheesy and I did just that. Check out the Even Cheesier Cauli-Tots.

Cheesy Cauli-Tots and Even Cheesier Cauli-Tots

Lighter tots – “cheesier” & Darker tots – “cheesy”

If you can't decide which Cauli-Tots to make here is some guidance. If you're more of a “potato-y texture” person than THIS is the recipe for you.

If you're a “cheese lover & texture” person than you might like the Even Cheesier Cauli-Tots best. Either way they're both delicious and good for you too.

I baked these in the oven, but they also worked in my food dehydrator. You have to leave them in there longer… about 4 hours to get them crispy.

I stored them in the fridge and freezer. They were so good, they went pretty quick! I reheated both versions in my dehydrator. They tasted just as scrumptious and held up well. The oven would work to reheat as well.


"Cheesy" Cauliflower Tots

Please use all organic ingredients when possible!
Course Breakfast, Side Dish, Snack
Cuisine American
Keyword cauliflower, plant-based, tater tot, tots, vegan
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 1 9-12 tots
Author Megan Lawson



  • Preheat oven to 350. First make a flax egg by combining the ground flaxseed and water in a small bowl. Set aside. 
  • To chop the cauliflower, pulse the florets in the food processor until it resembles rice - just like making cauliflower rice.  Remove the cauliflower and measure out 1 1/2 cups. Then place it in a dish towel and squeeze out the extra moisture over the sink.
  • Put the chopped cauliflower in large bowl and mix together with the rest of the ingredients including the flax egg. 
  • Scoop out little balls, forming them in a tot like shape and place them on baking sheet lined with parchment paper. Make sure they aren't too high. After placing them on parchment paper, I pushed down on each one to flatten just a bit.
  • Put them in the oven and bake for 20 minutes. Then flip them over for another 15 minutes. You want them to be golden with a crisp texture.
  • Take out and let cool for a few minutes before serving. Store in the fridge for up to three days. Enjoy! 



  1. Contains a wealth of anti-inflammatory nutrients.
  2. Helps your bodies ability to detoxify.
  3. Boosts brain and heart health.
  4. Loads of Antioxidants and Cancer fighting properties
  5. Assists in lowering blood pressure and improving kidney function.




  • Diane says:

    What's Flax egg? is that Flax seed?
    Thank you

    • Megan Lawson says:

      Hi Diane! A flax egg is 1 tbsp of ground flaxseed + 3 tbsp of water mixed together. I just updated the recipe to explain that better. 😃

  • You Might Also Like