March 13

Dairy Free Crispy Cauliflower Tots

One of the lovely ladies in my Wednesday morning BarreConcept® class sent me several recipes I might like to try. Thank you Aoife! I was stuck for ideas. One which stood out for me to try first was the Cauliflower tots recipe. But the recipe had cheese, I don't eat cheese. So I looked through a lot of recipes to see what others were doing and combined what I liked from each to create the following. After three attempts! I finally got it right.

Cauli-Tots are a great way to sneak extra veggies into a meal. You could add some fresh chilli or cayenne pepper to these and make them spicy or add some curry powder to make them curry flavoured.


  • 1 small head of cauliflower, coarsely grated
  • 1 small onion or four chunky scallions, finely diced
  • 1 small carrot, grated
  • 1 clove of garlic, finely grated
  • 1 tbsp of fresh chives, finely chopped
  • 2 small eggs, whisked together
  • salt and pepper

How To:

  1. Grate the cauliflower, carrot and garlic and finely dice the onion/scallions.
  2. In a large pan on a high heat, add ½ a cup of water (I used an espresso cup amount, which are 70ml). Don't forget the water. I did the second time I made them and they didn't taste quite so nice. Add the cauliflower, carrots, onion and garlic. Stir and cook until all of the water is evaporated and the vegetables are tender. Around 10 minutes or slightly more. You should have a pretty dry mixture at this point. Allow to cool.
  3. Preheat your oven to 180°C. Grease a  baking tray with coconut oil.
  4. In a mixing bowl, combine the cooled vegetables, chives salt and pepper and about 3/4 of the eggs.
  5. Scoop out even teaspoonfuls, form each into a ball and line them up on a baking tray about 2cm apart. Brush with the remaining egg to create a crispier outside.
  6. Bake for approximately 10 minutes or until golden brown and crisp.
  7. Remove from oven and let stand several minutes.
  8. Serve with ketchup, pesto, hummus, mustard or your preferred dipping sauce.


  • The cauliflower went everywhere when I began grating so use a bowl underneath your grater or one of those pyramid graters to save some cleanup time.
  • Make sure the vegetables are completely cooked on the pan and completely cooled before adding the egg.
  • The shaped tots can be covered loosely with clingfilm and put in the fridge overnight to cook the following day.
  • Tots can be placed on a lined baking tray, frozen until solid, about 2 hours, then transferred to a large freezer bag.

I hope you'll enjoy this recipe. Let me know how this turns out for you! Tag me in your pictures on Instagram@PilatesBarreDlk I'd love to see them!

Emma x

Dairy Free Crispy Cauli Tots Recipe

Meet Emma

Hi, I am Emma McAtasney, a NCEHS Personal Trainer since 2009. I earned my Pilates credentials through BASI Pilates, a highly respected college-level Pilates teacher training programme which aim is to create and maintain professional standards for the teaching of the Pilates Method to the highest calibre.

In addition, I am a prenatal and postnatal exercise specialist, nutritionist and founder of a boutique Pilates studio in Dundalk, Ireland.

I help my clients eat healthier, ditch fad diets and lose weight for good by guiding them to make small manageable changes that long term have a huge impact on their quality of life!

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