Healthy Recipes for Kids: Gluten-Free Cauliflower Tater Tots

Pretty soon the vegetable stalls at the local markets will start to replace the winter vegetables with the first harvest of spring veggies. Until then, we are trying hard to eat as many winter veggies as possible.

Cauliflower is one of our favorites these days; because it doesn’t have too strong of a flavor on its own, it is the perfect choice for creating low carbohydrate yet still satisfying meals.  Pair these gluten and dairy-free cauliflower tater tots with a warm soup and a salad made of grated carrots and you have a fantastic and filling vegetarian meal option.


1 medium sized cauliflower

½ white onion diced

1 large handful chopped parsley

2 cloves diced garlic

1 pinch sea salt

Ground black pepper

1 organic egg white

1 tablespoon olive oil

1.5 cups almond flour

4 tablespoons coconut flour


Preheat the oven to 200 degrees Celsius and line a baking sheet with waxed parchment paper.

Slightly cook the cauliflower in boiling water, approximately 4-5 minutes.

Drain and processor in food processor until the cauliflower looks like grains of rice.

In a large bowl combine the cauliflower, onion, garlic, salt, black pepper and mix well.

Add the egg white and olive oil, mixing well between each.

Finally, add the almond and coconut flours and mix well.

Form the batter into tablespoon sized tater tots and place on the baking sheet

Cook in the oven until the tops are golden brown and crispy, about 9-10 minutes

Serve right out of the oven

*This recipe was inspired by Food Faith Fitness.

Deniz Eksioglu

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