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Cauliflower tots with honey mustard dipping sauce

Baked Cauliflower & Broccoli Tots

Maggie Michalczyk, RDN
These baked broccoli and cauliflower tots require just a few simple ingredients and are bursting with flavor! Make them for your next get together or as a fun way to get your kids to try broccoli or cauliflower!
Prep Time 12 mins
Cook Time 23 mins
Servings 24 tots

Ingredients
  

  • For the broccoli tots:
  • 2 cups uncooked or frozen broccoli
  • 1 large egg
  • 1/3 cup cheddar cheese
  • 1/2 cup panko breadcrumbs**
  • 1 1/2 tbsp. Maille® Honey Dijon Mustard + 1/4 cup more for dipping
  • 1 tsp. onion powder
  • 1 tsp. garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 tsp. crushed red pepper flakes
  • For the cauliflower tots:
  • 2 cups uncooked or frozen cauliflower
  • 1 large egg
  • 1/3 cup cheddar cheese
  • 3/4 cup almond flour blanched
  • 1 1/2 tbsp. Maille® Honey Dijon Mustard
  • 1 tsp. onion powder
  • 1 tsp. garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 tsp. crushed red pepper flakes

Instructions
 

  • Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
  • Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well. Repeat this step with the cauliflower.
  • Chop broccoli finely and mix thoroughly with the egg, cheddar, breadcrumbs, mustard, and seasoning. Repeat with cauliflower in a separate bowl.
  • Scoop about 1.5 tablespoons on your hand and gently press between your hands into a firm ball then shape into a tater-tot shape. If you find that they are barely sticking together, add a little more almond flour or breadcrumbs to either of the mixtures. 
  • Place on your prepared baking sheet and bake until golden brown and crispy, about 23 minutes.
  • Remove from the oven and enjoy hot with Maille® Honey Dijon Mustard as a dipping sauce!

Notes

** Make this recipe gluten-free by swapping the breadcrumbs for almond flour. You may need a little more almond flour to ensure the mixture sticks together.