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cauliflower tater tots

18 Healthy Cauliflower Recipes

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Here are 18 healthy cauliflower recipes to try! From cauliflower breadsticks, to cauliflower buffalo wings, and simple steamed cauliflower, there are recipes for every occasion. Our featured recipe is this delicious Cauliflower Tater Tots recipe. There’s no need to ditch your healthy eating goals to satisfy your craving for tater tots. These guiltless grain-free cauliflower tots are low carb and gluten free.


Units Scale
  • 1 head cauliflower
  • 3 tablespoons water
  • 1 large egg
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/4 teaspoon paprika
  • 4 ounces shredded sharp cheddar cheese


  1. Core cauliflower and cut into florets. Process in food processor fitted with the steel blade attachment, in two batches, until the cauliflower looks like fine rice. Place 3 tablespoons water in the bottom of a large sauce pan. Add the cauliflower mixture. Cover and steam over medium heat, stirring occasionally, until the cauliflower is very soft, about 5 to 7 minutes. Line a colander with a clean linen towel. Scrape the cauliflower mixture into the towel, and let sit to cool, about 30 minutes. Wrap cauliflower up into a bundle, and then squeeze bundle from the top down to remove the excess moisture from the cauliflower. Continue squeezing until the cauliflower is about half it’s original volume and you’ve squeezed off about 1 1/3 cup of liquid. 
  2. Whisk egg , garlic powder, salt, pepper and paprika in a large bowl. Add the cauliflower and stir to combine. Add Cabot cheddar cheese. Stir to combine.
  3. Preheat oven to 400 degrees F. Line two baking sheets with parchment paper. Lightly mist parchment with cooking spray.
  4. Form cauliflower into little football shapes by scooping back and fourth between two soup spoons. Arrange tots, evenly spaced on baking sheet. Bake until the bottoms are browned, and the cauliflower mixture has set up, 15 to 18 minutes. Let cool 10 minutes before removing the tots from the parchment with a thin spatula.
  • Prep Time: 40 minutes
  • Category: Side dish