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Vibrant health means you can live life to the fullest. Empower yourself with the steps I used to free my life of chronic disease and medications.

Reader Interactions


  1. Hi, Lauren.
    Could you please provide the approximate weight of the cauliflower?
    I get mine with a CSA box (sort of) and they are usually on the small side, so it’s difficult to estimate how much I need.
    Thank you.

  2. Method and herb seasoning just brilliant. Have convection roasted and steamed cauliflower lots as substitute for hi glycemic and carbier friends (roasted uses olive oil brushing but hard to control the browning). I have been wanting a way to use more turmeric besides in curries so after I do your (brilliant) version, am gonna try the yellow color..for Easter. (I also like that your way allows other omega 3’s for variety)
    Thanks always.

  3. These are DELICIOUS! A total hit for the whole fam! My husband and two boys (2 & 5 yrs old) loved them! The avocado lime dip added great flavor! Kids preferred ketchup and/ maple syrup. Will totally make these again. Delicious and healthy! Thanks for the recipe!

    • I made these and they were great. I added finely chopped onion before frying up the first batch. For the second batch, I decided to use the leftover oil that I would have used for frying (I used ghee), and added it to the mix. I then spooned the tots on to a parchment lined baking sheet. I preheated the oven to 400F and cooked about 20 minutes and them flipped them and cooked for another 15 minutes… I was able to make the tots the size of my tablespoon when I did them in the oven…

      Thanks for the recipe!

  4. I made these last night since it was Good Friday, which means meat-less dinner for us. My kids absolutely loved them. It passed my very picky/i refuse to eat veggies and fruit/ I only eat chicken and rice 7 year old son taste test. He ate them up fast without balking, questioning or whining. I just told him that they were flat tatertots and he ate them with ketchup and rice.
    We will be keeping this recipe to make again. Thank you for sharing.

  5. Amazing!! Made these tonight and they turned out perfect. Great way to get my kids to eat veggies! Added a little wasabi to avocado sauce for added kick – yum! Thank you for sharing this amazing recipe. Instructions were very clear and accurate too!

  6. I made the tater tots today, egg-free, using the equivalent of 2 “flax seed eggs” and a few thin slices of ripe banana to hold it together. For seasoning I used Italian seasoning and turmeric to taste. Delicious! We used them in lettuce wraps with steamed veggies and homemade vegan macadamia nut ricotta.

    About half held together fine, but the last half began to crumble when I turned them. We didn’t care LOL. I will definitely make these again soon. If we’re still not able to eat eggs, I will either increase the flax seed eggs to 3 or leave it at 2 and lightly fry the mixture in the coconut oil like a scramble. Thanks for this awesome recipe!

  7. Wow! Loved this recipe!!! Yummy! I replaced the coconut flour with oat flour, and used a frozen package of store bought cauliflower florets ( thawed – 1 1/2 cups that I measured after I processed it in my food processor). The thawed cauliflower allowed me to skip the pan frying of the cauliflower to soften it up since the cauliflower was slightly blanched before freezing.

    These are so delicious that I find myself making them over and over again. As an added twist, last week I made them without any other seasonings except for a bit of vanilla extract to taste. My husband and I ate them with maple syrup as a dip with our morning coffee.

  8. I was looking for something different for my cauliflower and came upon your recipe. Super easy to make and they taste great! The lime avocado sauce really sets it off! It’s in my favorites now and will become my go-to recipe for cauliflower now. Thanks!


  9. Thank you so much for all these awesome grain free recipes. My son has FPIES and all grains, chicken, and turkey are his trigger foods, so I am changing my whole family’s diet to suit him.(to minimize exposure to his triggers) Now, I know where to find recipes for all my family’s favorites while still sticking to my son’s diet. Thank you!!

  10. Wellll….., I think I’ll try to use these for making Potato Oles bravo, supreme Nacho-style mexican dish (from Taco John’s). should be very yummy! and MUCH healthier. Will also add avocado/guacamole topping.

  11. Oh! I’m so excited to try these! My hubs is diabetic and, poor guy!, loves potatoes. Cauliflower has replaced taters in our house. There are two cauliflower dishes I cook regularly for him. Matter of fact, while I’m writing this some freshly steamed cauli is cooling in the kitchen to be turned into cauliflower “pizza crust” that I’m going to use as “noodles” in a lasagne.

    I just read this recipe to him and he can’t wait to try it! Looks like we’re having burgers and tots tomorrow night!

  12. I added a tsp. of cornstarch for crispiness and ran the cauliflower through the salad spinner after washing to eliminate moisture. Excellent appetizer or sidedish! Try a dipping sauce of grated horseradish mixed with avocado, lemon juice or apple cider vinegar.
    Thanks Lauren.

  13. I am trying to limit carbs. Can you give me the nutritional info on these tots?
    You have some great recipes. I am allergic to cow’s milk, whole egg, peanuts and gluten.
    I have found recipes on your site I can use. Thanks!

  14. The flavor of these were really good, but mine wouldn’t stay together at all 🙁 I used what I would deem a large head of caulk, but there’s a chance my “large” may not be the same as your “large”–thus meaning I may not have used enough binder (eggs/coconut flour). It may be a better idea to let us know how many cups of riced cauli to use since sizes vary greatly in heads.

  15. I never was a big fan of cauliflower… thought I would try this to see if it would be a way that I could eat it… YES! These were very, very good, and I will be making them again! Thank you!

  16. This is my new favorite food! And even better with the dip. I used chicken salt and ground corriander seeds to season and found it easy to add more flour, etc to get a good consistency. Mine did end up looking like mini pancakes but next time I my season with vanilla and cinnamon and have them for breakie. So delicious, thanks.

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Lauren Geertsen, NTP

I’m an author, entrepreneur, and nutritional therapy practitioner (NTP). I began this website at 19, to share the steps that freed my life of chronic disease and medication. Now, Empowered Sustenance has reached 30 million readers with healthy recipes and holistic resources.

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