Low Carb Cheesy Cauliflower Tater Tots

The wonders of cauliflower. Whatever will come up next. Well..actually, I’ve got lots of ideas spinning round my head for cauliflower uses. Why? Because earlier in the week I somehow ended up with about 4 cauliflowers, so I got my creative thinking cap on to come up with some different ways of using it up other than the standard more main stream ideas.


Keeping this blog post short and sweet (actually, it’s savoury…humour me here). I should really be doing my ever growing pile of uni assignments but if there’s one thing I’m good at, it’s procrastinating. The things I need to do have a habit of being left, whereas the tasks that don’t necessarily have much urgency about them somehow end up being ticked off one after the other… I mean, who doesn’t like a tidy sock draw. *insert rolling eye emoji here*.




  • 150g cauliflower
  • 35g (roughly 1/2 medium) red onion, diced
  • 35ml (1 large) egg white
  • 30g light cream cheese
  • 25g extra mature cheddar cheese
  • 2 tsp chickpea flour
  • 1 tbsp coconut flour
  • salt
  • turmeric


  1. Preheat the oven to 200C.
  2. Turn the cauliflower into cauliflower ‘rice’ by processing in a food processor until it resembles couscous (see below), or use a grater to finely grate it.
  3. Heat a non stick frying pan to medium heat add the cauliflower, red onion and shake over a pinch of turmeric (careful not to get it on your hands – it stains very easily!) until softened slightly. Tip into a medium bowl and set aside. Allow to cool slightly.
  4. In a smaller bowl, beat together the egg, cream cheese, cheddar cheese, chickpea flour, coconut flour and salt. Add to the slightly cooled cauliflower-onion mixture and bring together into a soft, pulpy ball (see below).
  5. Spoon the mixture into even sized balls on a baking tray and shape using your hands or a spoon into oblong shapes. Spray lightly with oil and sprinkle over any seasoning or herbs you would like. Bake for 30-40 minutes until browned on the outside.

Don’t forget to send me a snap or tag me on Instagram or Twitter if you make any of my recipes – I love seeing them!


  • Try adding your favourite herbs or spices into the mixture for a different spin.
  • I used 30% reduced fat cheddar, you can use full fat or how about using a different cheese such as mozzarella or parmesan!
  • For a higher protein option, you can sub the chickpea flour for an unflavoured vegan protein powder such as pea protein, although you may need more than 2 tsp – probably 3 or 4.
  • If you’ve not got chickpea flour, more coconut flour or any other flour should work well – it’s purpose is just to bind the ingredients together a bit more.




Leave a Reply