• 1 medium head cauliflower, cut into florets
  • ½ cup small diced onion
  • ½ cup small diced yellow bell pepper
  • 1 egg + 1 egg white
  • ½ cup finely ground breadcrumbs (Instead of ½cup of breadcrumbs, you can add ¼ cup of breadcrumbs and ¼ cup of parmesan if you prefer. Since I want to make it dairy free I added ½ cup of breadcrumbs.)
  • 1 tablespoon fresh chopped parsley
  • Salt and ground fresh pepper to taste
  • Cooking spray or olive oil


  1. Preheat oven to 375°F.
  2. Grease a nonstick baking sheet with cooking spray or you can grease with olive oil.
  3. In a large pot bring water to a boil and add salt.
  4. Add the cauliflower florets and cook until it is tender.
  5. Drain and blend in the food processor for a few seconds (you want to get the consistency of “rice”).
  6. Transfer it to a kitchen towel and wring out. You need to squeeze out water as much as you can. I made this recipe without squeeze out the water and the tots were not as crispy as when I squeeze out the water. I really think this process is very important.
  7. In a medium bowl, combine all of the ingredients together.
  8. Spoon about 1 or 2 tablespoons (depends on the size you want your tots to be) of mixture and with your hands and make a tot shape (see the shape on the pictures).
  9. Place them on the prepared baking sheet and repeat the process until you don’t have any more cauliflower mixture. The tots should be set 1 inch.
  10. Bake for about 20 minutes. Turn them and bake for more 15 minutes or until crispy.
  11. Remove from the oven and serve with ketchup or any other dip of your preference.