Baked Cauliflower Tots in a Muffin Tin
Baking cauliflower tots in a 12-cup muffin tin couldn’t be more simple. Think “tater-tots” only a lot more nutritious! These cauli-tots are a good option for baby-led weaning with cauliflower, or a toddler-friendly snack idea. Best of all, these bite-size vegetable tots take just 30 minutes to make.
Lylah, my daughter, is my sidekick in the kitchen. She still loves helping with meal prep, insisting “I do it myself!” and I love that she’s so interested. Although it takes a bit longer and gets a bit messier, there are so many benefits. She’s building her confidence with every stir, pour, and chop, and learning how to prepare various nutritious foods—an essential life skill. She’s also great at taste-testing new foods and flavors, which helps widen her palate.
We love making baked cauliflower tots together, and all my kids inhale them. My two oldest choose their dip (you guessed it—ketchup!), while my youngest and I enjoy them on their own. They are delicious!
What You Need
- Cauliflower, blanched and chopped: High in fiber and vitamins C and K, this dietitian mom totally approves!
- Eggs: Rich in protein and essential nutrients, supporting muscle development and overall health.
- Panko breadcrumbs: Provides a light, crunchy texture.
- Diced onion: Adds flavor and is a good source of antioxidants and vitamin C.
- Garlic powder, salt and pepper: What can I say? They’re flavor enhancers.
- Sharp cheddar cheese: High in calcium and protein, supporting bone health and muscle function.
Here’s How to Make These Baked Cauliflower Tots
First, you’ll blanch and chop the cauliflower. To blanch, place cauliflower in a pot with boiling water for about 30-60 seconds, drain and rinse quickly with cold water to stop the cooking process.
Pre-heat the oven to 400 F and grease a mini muffin-tin (can also form into “tots” yourself and place on a greased baking sheet). Regardless, get your kiddos involved!
Add all ingredients to a medium-sized bowl and mix well. Scoop about 1 tbsp of mixture into each mini muffin cup and press down firmly. Bake at 400 F for 18-20 minutes, until golden brown on top.
Enjoy with your favourite dip or on their own, with a meal or as a snack!
Baked Cauliflower Tots in a Muffin Tin
Ingredients
- 2 1/2 cups cauliflower blanched and chopped (to blanch, place cauliflower in a pot with boiling water for about 30-60 seconds, drain and rinse quickly with cold water to stop the cooking process)
- 2 eggs whisked
- 2/3 cup panko breadcrumbs
- 1/3 cup diced onion
- 1 tsp garlic powder
- 1/2 tsp pepper
- 1/4 tsp salt
- 2 cups grated sharp cheddar cheese
Instructions
- Pre-heat oven to 400 F and grease a mini muffin-tin (can also form into "tots" yourself and
place on a greased baking sheet) - Add all ingredients to a medium-sized bowl and mix well.
- Scoop about 1 tbsp of mixture into each mini muffin cup and press down firmly
- Bake at 400 F for 18-20 minutes, until golden brown on top. Enjoy with your favourite dip or on their own, with a meal or as a snack!
Video
Sarah Remmer, RD, is a registered dietitian and mom of three, specializing in family and pediatric nutrition. She’s the founder of Centred Nutrition Collective and has nearly 20 years of experience helping families feel confident about feeding their kids.
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Theses look delicious! Would these freeze well? Could you serve them cold (pack in my kids lunch?)
Yes! They freeze really well. I’m sure they’d be just fine cold 🙂
Hi Sarah! I just finished making these and they are delicious! I ended up using my food processor for the cauliflower and ‘riced it’, and I didn’t want to blanch it after. It didn’t need it! I think next time I make these I will buy cauliflower rice as a time saver. Thanks for the great recipe!
So glad it worked out!
Is the cauliflower measurement for the raw florets or the diced and blanched cauliflower? I like Meghan’s idea of using frozen cauliflower rice as time saver…
For raw 🙂
My child can’t have dairy; would it be okay to leave the cheese out? I’m not fond of cheese substitutes.
Totally!
Sorry I’m confused – do you blanch the cauliflower after cutting it up or before?
Any idea what I could substitute for Panko breadcrumbs?
Thank you!
Hi Sharan! I would recommend blanching first and then cutting it up. I find it’s less messy that way! In place of Panko, you could use a crushed cereal like corn flakes or any kind of bread crumbs. Use gluten free if you need to.
Can you suggest a grain free alternative for the panko bread crumbs?
Hi Christie — you could try a crushed cereal such as corn flakes. Some folks also like using crushed coconut flakes, almond meal/flour, or coconut flour.
Followed recipe as written and they were a hit! They were a hit not only with the little ones but with the big ones too. The big ones that claimed to not like cauliflower, said they did after tasting these!
I will make these again! Thank you Sarah!
Hi Sonja! Thank you SO much for stopping by! I am thrilled that your family loves these as much as we do. Cheers!
So you think we could use flax/chia eggs for these as daughter is egg intolerant ?
Thanks
Yes! That would work well in this recipe. Thanks Natalie!