• Leanne Maala - For Micah Siva

Everything Bagel Cauliflower Tots

Updated: Dec 16, 2021

Everything bagel spice, garlic, and cauliflower- three of my most favorite things in the world.

Everything Bagel Cauliflower Tots recipe

Also the exact reason why I love this recipe so much. I’m not kidding when I tell you that I could eat one serving *by myself* in one sitting. I won’t confirm or deny if it did indeed get devoured in a flash.

These Everything Bagel Cauliflower Tots are a fun twist on classic tater tots. They’re low in carbs and made with healthy ingredients that make them grain-free and gluten-free.

And I am obsessed with them.

They’re my little nuggets of joy. My golden girls. Potato-less cauliflower tots that are a healthier alternative to the traditional finger food we all know and love. Remember: anything you can make with potatoes, you can make better with cauliflower.

For all of the cauliflower skeptics out there, here’s why you should definitely give them a shot:

  1. They’re rich in vitamin C

  2. They contain less than half the calories of potatoes per serving

  3. They’re an anti-inflammatory

  4. Low-carb!!

Have I mentioned that they’re baked instead of fried? Definite plus points in my book. But, if you own an air fryer, I’m sure these would be incredible popped in there!

Prepare a batch to have as a delicious yet healthy side dish or snack. Pair with your favorite dip and dig in.

Hope you guys enjoy this Everything Bagel Cauliflower Tots recipe as much as I do!


Everything Bagel Cauliflower Tots

Author: Micah Siva

Makes: 25-30 tots


  • 1 medium head cauliflower, riced

  • 2 tsp garlic powder

  • 2 tbsp everything bagel spice

  • ½ cup nutritional yeast

  • ¼ cup parsley chopped

  • ⅓ cup chickpea flour

  • ¼ cup almond flour

  • 1 egg

  • Cooking spray


  1. Preheat the oven to 425F. Line 2 trays with baking paper.

  2. Rice the cauliflower in the food processor or using a box grater.

  3. Transfer to a kitchen towel, and wring out excess moisture. Add to a large bowl.

  4. Combine cauliflower, garlic powder, bagel spice, nutritional yeast, parsley, chickpea flour, almond flour, and egg.

  5. Form into 25-30 “tots”. Spray each tot with cooking spray.

  6. Bake for 30 minutes, flipping halfway through.

  7. Enjoy!

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