Cauliflower Tots (BLW) No Cheese, No Breadcrumbs
Soft cauliflower tots made for baby-led weaning, no cheese, no breadcrumbs. Options for oven, air fryer, or muffin-tin. Baby-friendly texture, clean ingredients, and freezer friendly. Yield: ~22 tots • Serving size: 1–3 tots for babies, 4–6 tots for toddlers/kids.
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INGREDIENTS
- 2.5 cups cauliflower (chopped (like rice), steamed, squeezed)
- 1 cup potato (finely chopped, steamed, squeezed)
- 2 medium eggs
- 2 tbsp arrowroot flour (or other starchy flour)
- 1/3 tsp sea salt (reduce for younger babies)
- 1/2 tsp garlic granules (or use 2 cloves fresh, minced)
- 1/2 tsp onion granules (or use 1/2 small onion, diced)
- 2 tbsp parsley (fresh finely chopped)
- avocado oil (for frying, about 2-4 tbsp)
INSTRUCTIONS
Prep Veggies
- Steam the cauliflower florets and potatoes (cut potatoes into smaller size to reduce cooking time) until lightly soft, but not too tender. About 10 minutes. Allow to cool before proceeding further. Another way is to chop the raw cauliflower in a food processor first (and potato separately) and then steam. You can also add the onion here.
- Chop roughly both cauliflower and potato in a food processor pulsing 7-12 times (the mixture should resemble the cauliflower rice) do not over-process. Squeeze the liquid with a cheese cloth, the dryer it is, the better.
- Mix: In a bowl, combine veg, eggs, arrowroot, salt, garlic, onion, and parsley. Stir to combine.
- Form and shape the tots with your hands. Scoop about 1.5 tablespoon of the cauliflower mixture and shape it into a rectangular cake (or circular) using a spatula or your palms.
Pan-fry (stovetop)
- Heat a thin layer of oil over med-low. Cook tots 3–4 min/side until golden; keep them thin for even cooking.
Bake (sheet pan)
- Heat oven 425°F (220°C); preheat sheet. Place tots on parchment, brush lightly with oil. Bake 20–25 min, flip halfway; broil 1–2 min for color.
Air Fryer
- Arrange in a single layer; spray lightly. Cook 390°F (200°C) for 8–10 min, flip at 5 min.
Muffin-tin method
- Grease a mini muffin pan; pack 1 tbsp mixture per cup. Bake 425°F for 15–18 min until set and lightly browned.
NOTES
- The thinner the tots, the faster and better they will cook inside.
- If frying use a neutral high smoke point oil like avocado.
- Freezer freeze raw shaped tots on a tray, then bag up to 3 months; bake/air fry from frozen - they will keep their shape better.
- Frozen cauliflower (or riced cauliflower) works too. Defrost, squeeze the liquid and you’re good to go. No need to cook. Broccoli is a great addition too if you want extra veggies.
- For extra flavor and binding capacity you can also add some cheese.
- To make these GAPS compliant, substitute the potato with celery root and the arrowroot flour with any seed flour you like.
- Texture by age - for 9–12m aim for a slightly softer bake; 12–18m - more browning for grip.
- Allergy options - use sautéed onion instead of raw for gentler flavor; skip salt for <12m.
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NUTRITION
Serving: 1totCalories: 38.3kcalCarbohydrates: 4.3gProtein: 1.2gFat: 1.9gPotassium: 125.5mgFiber: 0.8gSugar: 0.5gVitamin A: 1.1IUVitamin C: 7.2mgCalcium: 0.5mgIron: 1.3mg