Cauliflower Tater Tots with Sweet Tahini Sauce

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Tater tots are always a family favourite, but homemade ones are even better! These fantastic little nuggets from Sarah Wilson’s I Quit Sugar: Fast Family Meals are a lot lighter than the potato versions, and are super cheap at about $2 per serve. It’s a good way of getting vegies into kids too.

My kids are a bit older now, but they still like shaping things like this by hand, just like they did when they were little.

Cauliflower Tater Tots with Sweet Tahini Sauce

We’ve reworked those little nuggets of starchy potato – that are often served with copious amounts of sweet tomato sauce – to be healthy. The novelty of dipping them in sauce will distract your kids from the fact that they’re good for them. These are best enjoyed warm.

Makes 18-20. Preparation time 10 mins; Cooking time 35 mins

Gluten free, Paleo, Vegetarian, Kid-friendly


  • ½ head cauliflower, broken into florets
  • ½ cup almond meal
  • ½ cup Cheddar cheese, grated
  • 1 egg
  • sea salt and freshly ground black pepper, to taste


Preheat the oven to 180°C and line a baking tray with baking paper.

Pulse cauliflower in a food processor until rice-sized (you’ll need about 2 cups). Add to a bowl with remaining ingredients and combine.

Take small amounts of mixture (about 1 tablespoon) and roll into oval-shaped logs. Place on baking tray.

Place in the oven and cook for 25 minutes. Turn cauliflower tater tots over to  cook for a remaining 10 minutes. Once cooked, carefully remove from baking tray and serve with the sauces.

Sweet Tahini Sauce

Use this sauce as a dip or drizzle over greens as a nutritious dressing.

Makes 2/3 cup. Preparation time: 2 minutes

Gluten free, Vegan, Kid friendly


  • 1/4 cup tahini
  • 2-3 tablespoons water
  • 1 tablespoon coconut water
  • 1/2 tablespoon rice malt syrup
  • 1/2 teaspoon sea salt
  • Juice of 1/2 a lemon


Place all the ingredients in a jar and shake to combine.

Homemade Tomato Sauce

Throw out those sugar-laden, preservative-packed sauces and go old school with this homemade version of tomato sauce. Trust us, you’ll never look back.

Makes 3-4 cups, Preparation time 5 mins; Cooking time 30 mins

Gluten free, Vegan, Kid-friendly


  • 2 x 400g cans diced tomatoes
  • 1/2 onion (red or brown), finely chopped
  • 1/2 cup apple cider vinegar
  • 1/2 teaspoon sea salt
  • 1 tablespoon rice malt syrup
  • 1 teaspoon ground allspice
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground cloves
  • 1 teaspoon cayenne pepper


Combine all ingredients in a saucepan.

Simmer for 25-35 minutes until sauce thickens. Transfer the mixture to a clean glass gar and refrigerate for up to 1 month or freeze for up to 3 months.

Cook’s Tip: For a thinner consistency, puree mixture with a stick blender or regular blender.


Recipes extracted from I Quit Sugar: Fast Family Meals, Sarah Wilson, RRP $29.99

  • Melissa Ramdin


    Yummo, I cant wait to make these!

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