Cauliflower Tater Tots is a healthier version of the Tater Tots of your childhood….with all the nostalgic taste, but none of the processed ingredients. If you’re a fan of tater tots, then you must try these cauliflower and sweet potatoes tots…they’re baked, not fried and pure awesome.
This post has been updated from the original posted September 25, 2017Pla
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Football season is its own category of food perfection…cauliflower and sweet potato tater tots dipped in ketchup is an integral part of it all. Right along with lentil chili, cornbread, samosas, flatbread pizza and spiced nuts. Oh the list goes on and on…but homemade cauli tots is a must on game day!
Why you’ll love this game day snack
- Fun
- Tasty
- Gluten-free, Dairy-free, Vegetarian
- Baked, not fried.
- Loaded with Nostalgia
- Healthy ingredients
- No refined oils or sugars
- Surprisingly easy to make tots from scratch.
- Fun finger food for parties.
- Yummy dipping sauce
I was recently at a party where they served tater tots. No joke. Straight from the bag and into the oven and then onto the plate. Just like that. (This was a cocktail party….no football involved!) Everyone LOVED them…and it got me thinking….I could do better. If you’ve ever read the ingredient list on tater tots….you know they need a serious make over.
Ingredients and Substitutions
- Cauliflower Rice: I used frozen cauli-rice…it’s just so convenient, but fresh works well too.
- Sweet potato:
- Onion
- Eggs (Ok to substitute flax eggs to make this vegan).
- Corn meal (use super fine)…substitute with flour of your choice.
- Salt and Pepper
- Olive oil Spray
How to make them
Preheat oven to 400 and line a large rimmed baking sheet with unbleached parchment paper.
Prick sweet potato with fork and then bake for about 50 minutes, until soft, but not mushy.
Turn oven up to 450.
Place cauliflower rice, eggs, corn meal, spices in a bowl. Scoop out the flesh of sweet potato and add to the bowl. Mix until everything is well incorporated. Use a fork to mash the sweet potato into everything else.
Form mixture into small tater tot like cylinders with your hands and space evenly on prepared baking sheet. Spray the top with olive oil spray.
Bake for 20 minutes, flip cauliflower tots over, spray with olive oil and bake for another 10-15 minutes, until golden.
Homemade Dipping Sauce for Cauliflower Tots
Whisk together tomato paste, maple syrup, apple cider vinegar, whole grain mustard. Thin with water until desired consistency. Taste for seasoning, adding salt and pepper as desired. I like a bit of spice so I sprinkle in a pinch of cayenne pepper too.
More Healthy Game day Snacks
📖 Recipe
Cauliflower Tater Tots
Ingredients
- 1 sweet potato
- 1 12-oz frozen cauliflower rice
- ½ cup diced onion small dice
- 2 large eggs
- ¾ cup super fine corn meal
- 1 teaspoon coarse sea salt
- ½ teaspoon ground white pepper
- olive oil spray
Ketchup Dipping Sauce
- 1 6-oz can tomato paste
- 3 tablespoon maple syrup
- 2 tablespoon apple cider vinegar
- 2 tablespoon water
- 2 teaspoon whole grain mustard
- ¼ teaspoon coarse sea salt
- ⅛ teaspoon cayenne pepper optional
Instructions
- Bake the sweet potato: preheat oven to 400, prick potato with tines of fork in a few spots. Place on parchment lined baking sheet and bake for 45-50 minutes. A fork will easily go into baked potato, but avoid overcooking and having mush.
- Turn oven up to 450. Spray parchment paper with olive oil spray.
- When potato is cool enough to handle, scoop out flesh into large bowl. Mash with fork and then add cauli-rice, corn meal, small dice onion, eggs and seasoning. Mix well.
- Use your hands to form mixture into cylinders that resemble tater tots. Place in rows on prepared baking sheet. Spray tops with olive oil.
- Bake for 20 minutes. Flip. Bake for another 15 minutes, until golden.
- While tots are baking, make the ketchup. Whisk together tomato paste, maple syrup, apple cider vinegar, mustard, salt and pepper. Thin with 1-2 tablespoons water until desired dipping sauce consistency is achieved.
Notes
Nutrition
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
GiGi Eats
YUM! I am sooooo making something like this but instead of corn meal, I am going to give coconut flour or tapioca flour a try!! YUM! Thank you for the idea! <3
Elly McGuinness
I am always amazed at the delicious creations that can be made from cauliflower. It makes great pizza bases, works well as a rice substitute…and now I have these to make, which look seriously delicious! Thanks for the recipe:)
Debra Klein
Thank you! I love cauliflower and it’s versatility and use it in all of those recipes you mention. You will love the combo of cauliflower and sweet potatoes. Seriously delicious!
Yen (GlossyCover.com)
I really love this idea. My kids love tater tots but I love the idea of using cauliflower instead. Have you used fresh cauliflower? Is it just a matter of putting it in the food processor to get that “rice” consistency?
Debra Klein
Fresh cauliflower will work well….and yes, just pulse it in the food processor until it’s the desired size. My kids love these, I hope yours do as well.
Karen Tal-Makhluf
Is this freezable?
Debra Klein
I don’t see why not, though I haven’t tried to freeze these (they are always all gobbled up!). Just be sure they are totally cool before freezing and if you want them crispy, make sure your oven is on 450 when you reheat them.