Cauliflower Tater Tots

Cauliflower Tater Tots

Print Recipe


  • 4 cups cauliflower rice
  • 2 Tbsp jalapeño finely diced
  • 1/4 cup green onions minced
  • 2 eggs
  • 2 Tbsp flaxseed, ground
  • 1 tsp Celtic sea salt
  • 1/2 tsp black pepper
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp baking powder
  • olive oil cooking spray


  • Preheat oven to 400°F.
  • Put cauliflower rice in a microwave-safe bowl and cook for 2 minutes on high, stir, then cook for another 2 minutes. Let cool 1-2 minutes.
  • Spoon cauliflower onto a piece of cheesecloth or a fine mesh strainer (a clean dish towel will do in a pinch), and squeeze out as much liquid as possible. (The drier the better).
  • In a large bowl, mix together cauliflower and remaining ingredients.
  • Line a baking sheet with parchment paper and spray with cooking spray.
  • Using a tablespoon, scoop cauliflower mixture and squeeze into cylindrical shape in palm of hand. Place on baking sheet and spritz with cooking spray.
  • Bake 15 minutes until bottoms are brown and flip. Bake an additional 15 minutes or until brown and crispy.


1 serving = 1 oz protein, 2 cups vegetables
Chef Tip: Serve with SHAPE-friendly Ketchup.