Healthy Cauliflower Zucchini Tater Tots

Healthy Low Carb Cauliflower Zucchini Tater Tots

Course Appetizer, Side Dish, Snack
Cuisine American
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
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!