Riced cauliflower is getting easier to find at more and more regular grocery stores, so I just had to share this easy Gluten-Free Cauliflower Tots recipe I created.
It uses already-riced cauliflower (yay!) and is dairy-free (although you can use goat cheese instead of the Daiya dairy-free mozzarella shreds if you don’t have issues with cow’s milk).
Zucchini tots are among my top 10 favorite foods, and since I also LOVE roasted cauliflower, baked cauliflower tots were a must-create. And, then, a must-eat. With no guilt … because cauliflower is soooo good for you!
A one-cup serving of cauliflower contains:
- 29 calories
- Close to zero grams of fat, sodium, or sugar
- 73% daily value (DV) of Vitamin C
- 19% DV of Vitamin K
- 15% DV of folate
- 13% DV of pantothenic acid
- 12% DV of Vitamin B6
- 11% DV of choline
- 11% DV of fiber
- 9% DV of Omega-3 fatty acids
Gluten-Free Cauliflower Tots – My Secret Ingredient
One of my “secret ingredients” in this recipe is a gluten-free product called Hol-Grain Chicken Coating Mix. I used to be able to find it at Whole Foods, but I haven’t been able to find it in a store recently, so I buy it online via Amazon.
Ok, so another key ingredient (for me) is ketchup (for dipping — it isn’t in the tots). I LOVE ketchup and will dip just about anything in it … including my scrambled eggs. But that’s another story.
A Healthy Party Appetizer
These are the perfect appetizer, snack or side dish. You may need to double or triple the recipe if you’re making them for a party … they tend to disappear fast. In my house, I can polish off a whole batch by myself — not always in the same evening, but leftovers make the perfect snack the next day. I’ve even been known to eat them cold out of the refrigerator (sometimes I’m too hungry to wait for them to warm up).
Riced Cauliflower Options
You have three options when making this recipe:
- Riced cauliflower in the produce section (it works best in this recipe)
- Frozen riced cauliflower (this is a great option if you aren’t going to use the riced cauliflower soon; no waste)
- You can buy a head of cauliflower, chop it up and “rice it” in a food processor (too much work for me if I can find option one above)
Pin it/save it and make it! Let me know if you do — that always makes my day!!!
Looking for more healthy snacks or party apps?
Spicy Hawaiian Turkey Meatballs – a family favorite my kids ask me to make for every family gathering (even Christmas)
Zucchini Tots – one of my all-time favorite healthy snacks/appetizers
Whole30 Stuffed Mushrooms – gluten-free, dairy-free, paleo, Keto and whole30-compliant, these are delicious little gems that no one will know are “healthy”
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- 2 cups riced cauliflower
- 1/2 medium onion, chopped
- 1/4 cup dairy-free mozzarella shreds or goat cheese crumbles (I like the Daiya brand d-f mozz. shreds best)
- 1/3 cup gluten-free bread crumbs (or regular)
- 2 Tbsp Hol-Grain Chicken Coating Mix
- 2 eggs
- 1 tsp olive oil
- 1/4 tsp salt
- 1/4 tsp pepper
- 1/4 tsp garlic powder
- 1/4 tsp dried chopped parsley (for garnishing)
- a little extra salt and pepper to taste
Ingredients
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- Preheat oven to 400 degrees F
- Mix all of the ingredients together in a bowl
- Form ovals and place them on a greased cookie sheet(s) until all of the mixture is gone
- Bake 17-20 minutes, flipping a little over halfway through, after the first side is crisp (but not too crisp - should be slightly browned)
© Kitchen Gone Rogue. www.kitchengonerogue.com
I love cauliflower and these sound delicious! I would be popping these straight out of the fridge too 😉 I like ketchup, but these days prefer hot sauce so that would be the dip of choice for me! Can’t beat a guilt free snack, can ya?
Oh WOW! These look amazing! Pinning, I can’t wait to try them out.
Sounds delicious!
No you can’t! And since I’m always hungry, guilt-free snacks are the best. 🙂
Thank you! 🙂
Thank you!
I think I’m going to try these with a flax egg. They sound yummy!
These look so delicious! I will have to make a vegan version with the Daiya shreds and a little bit of vegan egg replacer 🙂
Yum! Let me know how they turn out!