Everything Bagel Cauliflower Tots

Recipe: Everything Bagel Cauliflower Tots

These-kid friendly cauliflower tots combine two popular foods, everything bagels and tater tots, into one delicious and healthy bite!

In this recipe, fiber-rich cauliflower and protein-rich chickpeas replace potatoes for a lower-carb alternative. Cauliflower is a good source of vitamin C, which plays a role in collagen production for beautiful skin, teeth, and bones. And ground flaxseeds are rich in omega-3 fatty acids, which may help boost circulation to the skin, giving your skin a healthy glow.

These cauliflower tots have the exact same texture as a tater tot — soft on the inside and crispy on the outside. You would never know that they are made from cauliflower and chickpeas instead of potatoes! Nutritional yeast adds a subtle cheesy flavor, and a blend of seasonings creates a flavor that mimics an everything bagel.


1 small head cauliflower, roughly chopped
1 15 oz can chickpeas, drained and rinsed
1⁄3 cup nutritional yeast
2 tablespoons ground flaxseed
1⁄2 cup whole wheat panko breadcrumbs
2 tablespoons toasted sesame seeds
2 tablespoons dried minced onion
1 tablespoon dried minced garlic
1 tablespoon poppy seeds
1 teaspoon kosher salt


Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper. Add cauliflower and chickpeas to a food processor and process until finely chopped. Transfer to a large bowl and stir in nutritional yeast, flaxseed, breadcrumbs, sesame seeds, minced onion, minced garlic, poppy seeds, and salt. Let sit for 5-10 minutes and then shape into tots and place on lined baking sheet. Bake for 30-35 minutes, until golden brown. (Optional– spray tots with cooking spray before baking for extra crispiness).

Yields: 8 servings

Per serving: 112 calories, 6.2 g protein, 15.6 g carbohydrates, 4.8 g fiber, 2.2 g sugars, 3.2 g fat, 0.2 g saturated fat, 0 g trans fat, 0 mg cholesterol, 332 mg sodium, 46.8 mg calcium, 0.3 g omega-3 fats, 8 IU vitamin A, 16.2 mg vitamin C, 0.1 mg vitamin E, 1.2 mg iron, 0.7 mg zinc

Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.

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