Pumpkin Cauliflower Tater Tots

Updated: Feb 16, 2019

Macro-Friendly, Dairy / Gluten-Free, & Nutritious Tater Tots

Hears “tater tot”

Sees a tater tot

Smells a tot...

Brain automatically: Napolean Dynamite.


But these ‘tots are a little something different from the greasy fried taters from the movie.

We replaced the potato with cauliflower to make this savory bite a littttle more macro-friendly, and added pumpkin for some extra moisture and for a fun, Fall twist on the dish.

Recipe Instructions

You Will Need

  • 800g riced cauliflower

  • 122g pumpkin (1 cup)

  • 56g coconut flour

  • 2 eggs

  • 15g nutritional yeast

  • 46g egg whites

  • 2 tsp sea salt

  • 1 tsp onion powder

  • 1 tsp garlic

  • + additional sea salt/pepper to taste


  1. Preheat oven to 375 and prepare a greased/sprayed aluminum foil lined baking pan to form the tots

  2. Cut cauliflower off head and steam on stove or cook in microwave until soft, but NOT mushy

  3. Transfer cooked cauliflower to a blender or food processor and pulse until reaching a “rice” consistency (or use precut cauliflower “rice” and follow instructions on bag to steam

  4. Optional step: transfer cooked cauli-rice into a clean kitchen rag, completely wrap the rag around the cauliflower and squeeze over a sink to remove excess liquid (this will help keep the tots nice and tight, not soggy, but is an optional step as we’ve made without this recipe without draining excess water and they turned out fine!)

  5. Transfer cauli-rice to a bowl, and stir in the remaining ingredients (pumpkin, coconut flour, eggs, nutritional yeast, egg whites, and seasonings)

  6. Begin forming tots by taking about 3/4-1 tablespoon of dough and shaping it into tot formation (cue Beyonce: OKAYYY ladies now let’s get in FORMATION)

  7. Cook in oven for about 30-40 minutes total (varies widely based on oven strength! Our oven is WEAK, so it took about 40 minutes) FLIPPING tots 1/2 way through cooking!

  8. Allow to cool, and then transfer cooked tots to air fryer to add crisp! (about 5 minutes, but check on the tots every few minutes to ensure no burning)

TIP: If you meal prep these, wait to air fry the tots until the day you eat them to 1) easily reheat and 2) make sure they’re still crispy!

Here we meal prepped the tots and ate them along side some beautiful purple cabbage/rice, avocado, and white ghost peppers. Oh, and vegetable based ketchup, of COURSE!

Macronutrients: 10 carb, 2 fat, 5 protein for 1/10 the recipe (about 7 tots)

Compare that to normal tater tots, which have 2x the carbs, 4x the fat, and 2-3g less protein per serving!