Mini Cauli-Tots

Mini Cauli Tots

Crispy tater tots may be a nostalgic part of your childhood like they are from mine. As a child anything potato dipped into ketchup was comfort food. Today, I am always looking for healthier versions of the foods I used to enjoy in my younger years. The texture of these “mock” tater tots is a bit different from the traditional tater tot but they are still crispy and delicious.

In this recipe the idea behind swapping cauliflower for potato is in part because of the high glycemic load that potatoes carry. The glycemic index (GI) tells us how fast foods spike our blood sugar. The glycemic load (GL) refers to the measurement of carbohydrates in that food. For instance the glycemic load in foods under 10 are good choices for lower carb foods (that spike our blood sugar less dramatically). Moderate foods have a GL of 10-20 while foods over 20 will really cause blood sugar and insulin spikes. For those with insulin resistance and TypeII Diabetes these numbers are very important. To compare – one medium size potato gets a rating of 104 GI – that’s a 36.4 on the GL. On the other hand Dr. Sears lists cauliflower on the bottom of the index. If your looking to loose a few pounds and reduce carbohydrate and sugar intake this information is important as well. The carbohydrates in 1/2 cup of cooked potato is 15.6 vs 1/2 cup of cooked cauliflower is 2.5. When possible I like getting creative with ingredients to help keep my overall daily carbs and blood sugar spikes in check.

Another note here about potatoes (not sweet potatoes) is that they are part of the night shade family. Nightshade vegetables contain a chemical called solanine that has pro-inflammatory properties. This chemical found in nightshades can irritate those with chronic conditions, such as arthritis, fibromyalgia, and IBS. Nightshades

Cauliflower is a versatile vegetable when shredded and grated it has a neutral flavor making it an easy swap in “mock” rice, “mock” mashed potatoes and in recipes like this one I’m sharing for “mock” tater tots. Right out of the oven these little cauli-tots are crispy and delicious! Reheated there pretty good too!

Mini Cauli-Tots
Prep time
Cook time
Total time
Cheesy cauliflower tater tots are crispy and delicious. This version of the tater tot is much healthier with swapping potato for cauliflower. Cauliflower has a mild delicate flavor like the potato and is easy to use when your looking to make lower carb/lower glycemic load foods. Enjoy!
Recipe type: sides
Serves: 4-6
  • 3 c. shredded cauliflower (or I use about half a head)
  • ¾ c. shredded cheddar cheese
  • 1 egg
  • ¼ c. fine cornmeal
  • 1 tsp. kosher salt
  • coconut oil to use on mini muffin tin
  1. Preheat the oven to 400.
  2. Shred the cauliflower either on a box grader, Cuisinart or I used my Vitamix and just pulsed in 4 small batches to grade the cauliflower. Place the shredded cauliflower in a cotton tea towel and ring out as much of the moisture as you can.
  3. Combine the shredded cauliflower, cheese, egg, cornmeal and salt in a bowl and mix well.
  4. Use paper towel to wipe the inside of a mini muffin pan with coconut oil. This will help the mini cauli-tots from sticking to the pan. Once oiled fill each muffin cup, pushing the mixture in well.
  5. Bake at 400 for 15-20 minutes until golden brown on the edges. Cool slightly before removing the cauli-tots from the mini muffin pan. Enjoy!


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