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5.0 from 24 votes

Baked Cauliflower Bites

These cauliflower bites are little baked morsels of cheesy goodness, perfect for game day, or anytime you feel like a delicious snack.

Prep Time
20 mins
Cook Time
20 mins
Total Time
50 mins
Servings: 6 servings
Calories: 260 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • Olive oil spray
  • 1 pound cauliflower florets fresh or frozen
  • 3 large eggs
  • 1 teaspoon Diamond Crystal kosher salt or ½ teaspoon of any other salt, including Morton kosher salt
  • ¼ teaspoon black pepper
  • 1 teaspoon garlic powder
  • ⅛ teaspoon cayenne pepper
  • 1 cup superfine almond flour 4 ounces
  • 1 cup cheddar shredded; 4 ounces

Instructions

    Cup of Yum
  1. Preheat the oven to 400°F. Line two rimmed baking sheets with high-heat-resistant parchment paper and spray them with olive oil.
  2. Place the cauliflower florets in a large microwave-safe bowl. Add ¼ cup of water. Cover and microwave on high until tender, stirring midway through cooking. Frozen florets will need a total cooking time of about 7 minutes. Fresh florets will need a total cooking time of about 5 minutes.
  3. Drain the cauliflower florets well and place them on a clean kitchen towel to dry. Add them to your food processor and process until coarsely chopped.
  4. Add the eggs, kosher salt, black pepper, garlic powder, and cayenne pepper to the food processor bowl. Briefly process to combine.
  5. Add the almond flour and cheddar and process until combined.
  6. Using a 2-tablespoon scoop, transfer mounds of the mixture to the prepared baking sheets. Each baking sheet should hold 12 mounds, evenly spaced. Gently flatten them, just a little, with the back of a spoon.
  7. Spray the tots with olive oil spray. Bake them until the bottoms are golden brown, about 15 minutes. Flip them to the other side, spray with more oil, and bake until set, about 10 more minutes.
  8. Serve immediately.

Notes

  • Using the food processor is easy, but it also means that the bites are smooth. They don't have the little textured pieces typical of traditional tater tots. I think they are wonderful! But if you prefer a coarser texture, chop the cauliflower very finely and mix the ingredients by hand. This will give you better control of the bites' texture than using the food processor.
  • You can pan-fry these bites in a nonstick skillet over medium heat, about 3 minutes per side, or until golden brown. Make sure not to crowd them in the pan and cook in batches if necessary. But it's easier to bake them. 
  • You can keep the leftovers in an airtight container in the fridge for 3-4 days. Reheat them in the microwave at 50% power. They are also good when served cold! You can also freeze these bites in a single layer in freezer bags for up to three months.

Nutrition Information

Serving 4pieces Calories 260kcal (13%) Carbohydrates 9g (3%) Protein 13g (26%) Fat 20g (31%) Saturated Fat 6g (30%) Sodium 361mg (15%) Fiber 4g (16%) Sugar 2g (4%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 260

% Daily Value*

Serving 4pieces
Calories 260kcal 13%
Carbohydrates 9g 3%
Protein 13g 26%
Fat 20g 31%
Saturated Fat 6g 30%
Sodium 361mg 15%
Fiber 4g 16%
Sugar 2g 4%

* Percent Daily Values are based on a 2,000 calorie diet.