Healthy Low Carb Cauliflower Zucchini Tater Tots

Randy: Napoleon, give me some of your tots.
Napoleon: No, go find your own.

-Napoleon Dynamite

Raise your hand if you LOVE you starchy fried potatoes? Now raise your hand if you wish they were healthier for you to eat!?

Recently I was talking to a friend about how frustrating it can be to try and get her child to eat different vegetables. As someone that refused until the age of 28 to eat brussel sprouts, I completely get it. Why choose broccoli over fries? You wouldn’t. It doesn’t matter how much better one is for you than another, starchy goodness will always win. So let’s talk about how to hide your healthy veggies into a food every child likes to eat!

These cauliflower zucchini tater tots are packed with veggies, low carb & taste just as good delicious as the potato version your kids/or you will love!

Healthy Cauliflower Zucchini Tater Tots

Not pictured: I added onion salt, pepper & cajun spices into this dish to give the tots more of a flavor punch. These spices are optional to what you are looking for in your tater tots but make sure you are least have some italian spices integrated in or your tots will be flavorless.

Healthy Cauliflower Zucchini Tater Tots

Healthy Cauliflower Zucchini Tater Tots

While your initial thought may be that this looks like a lot of work, this recipe is incredibly easy to put together.

If you don’t have a food processor just give your cauliflower a rough chop to make smaller pieces. Also make sure you do not over cook your cauliflower florets, you want them slightly crunchy so they do not become “watery”.

Healthy Cauliflower Zucchini Tater Tots

Healthy Cauliflower Zucchini Tater Tots

The key to making your zucchini is to allow the excess water to be released. Zucchini is packed with water, if you do not remove it before you cook with it, your food will become soggy.

In order to remove the water you simply need to: 1) sprinkle salt over the grated zucchini & let sit for 10 minutes 2) lay out a cotton kitchen towel/cheese cloth out & place the grated zucchini in the cloth 3) squeeze the grates several times to remove the excess water.

Healthy Cauliflower Zucchini Tater Tots

Healthy Cauliflower Zucchini Tater Tots

Healthy Cauliflower Zucchini Tater Tots


Healthy Cauliflower Zucchini Tater Tots

How to make the perfect tater tot shape?

Take about a 1/2 tbsp worth of mixture into your hands and roll the mixture into an oval shape. Using your free hands thumb & ring finger create flat edges on both ends.

In order for them to stay in that perfect shape while cooking, place your tots in the freezer for 10 minutes before cooking to help them solidify.

[DO NOT make your tater tots too big, it will be hard to cook them all the way through if they are too large!]

Healthy Cauliflower Zucchini Tater Tots

Healthy Cauliflower Zucchini Tater Tots

Healthy Cauliflower Zucchini Tater Tots

Not only do these tater tots look like your favorite starchy treats, but they taste just as good! Whether you are looking for a healthy alternative or just want to trick your children into eating more vegetables, these Cauliflower Zucchini Tater Tots will be a big hit!





Healthy Low Carb Cauliflower Zucchini Tater Tots
Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr
Course: Appetizer, Side Dish, Snack
Cuisine: American
Servings: 54 tots
Author: laurel
  • 4 cup cauliflower, minced
  • 2 cup zucchini, grated
  • 1 cup Italian bread crumbs
  • 1/2 cup parmesan cheese, grated
  • 2 tsp salt
  • 1 tsp cajun seasoning (optional)
  • 1 tsp onion salt
  • 1/2 tsp garlic powder
  • 1/2 tsp pepper
  • 1 egg large
  1. To begin, grate 1-2 large zucchini until you get 2 cups worth. Place grated zucchini into a bowl, add 2 tsp of salt & allow zucchini to release excess water (about 10 minutes). 

  2. Bring a pot of water to a boil. At the same time cut the head of cauliflower down into florets. Add the florets to the water & cook for 5 minutes until slightly tender.

  3. While cauliflower is cooking, pour grated zucchini into a cotton kitchen towel. Squeeze out all excess water from zucchini. 

  4. When cauliflower is cooked, drain water & cool for a few minutes. Next add cauliflower to food processor and pulse a few times to rough chop (you could also use a knife).

  5. Into a large bowl, add egg, bread crumbs, garlic powder, cauliflower and zucchini. Mix until well combined.

  6. Scoop out 1/2 tbsp worth of mixture out and form tots. Place on a lightly oiled baking sheet. **Do not make them too large or it will be hard to cook thouroughly

  7. When all tots are formed, place baking sheet in freezer for 10 minutes to help tots hold form. At this time preheat oven to 425.

  8. Cook tots for 30 minutes, flipping half way through. 

  9. When tots are cooked and crispy, remove from oven. Sprinkle with salt, serve & enjoy!

Recipe Notes

Serve with marinara, ketchup or ranch!

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating