Pumpkin Tots

For the past week I have been in utter fall DENIAL, but I’m starting to see things the other way. I have to admit that I do love that slight chill in the air, fall fashion, and last but not least: fall food trends.

Fall has a distinct palette, doesn’t it? Apples, cinnamon, nutmeg, squashes, sweet potatoes, pecans. But the best of them all? Pumpkin.

Yes, Pumpkin in fall is about as predictable as the leaves falling. It’s obvious. It’s expected. It’s the same every year! And yet, I don’t love it any less.

Pumpkin is full of fibre, low on the glycemic index (won’t spike your blood sugar), and high in vitamin A. It makes a great star of this recipe!

And yet, I have to admit, I didn’t set out originally to make a pumpkin recipe. Actually, the concept of these began because I was trying to make a more nutrient-dense version of the so-beloved tater tot.

The idea of cauliflower came to me first, but I wasn’t sure how well the cauliflower on it’s own would stick together. But the texture of the cauliflower itself would make those great chunky bits in the tot – that I knew for sure.

I considered doing straight pumpkin instead, but then it occurred to me that these two might be just like chocolate and peanut butter – great on their own, but even better together.

This started as a cauli-tot recipe, but at the end of the day, these tots are actually way more pumpkin-forward. Plus if the season fits, why not wear it?

This recipe is plant-based and gluten-free! Makes 12(ish) tots.


  • 2 Cups Riced Cauliflower *
  • 1 Cup Canned Pumpkin, Plain
  • 1/2 TSP Garlic Powder
  • 1/2 TSP Onion Powder
  • 1 TSP Salt
  • 1/2 Cup Rice Flour **
  • 1/3 Cup Coconut Oil***


In a large bowl, mix all ingredients except the rice flour and coconut oil. Mix well to uniform consistency. From mixture, form 12 tots.

Pour rice flour in a shallow bowl. Take each tot individually and coat well in rice flour. Heat a large pan to medium and add coconut oil. Add tots one by one. Allow them to crisp up for about 3-4 minutes before turning.

For best results, turn them on all 4 sides. I’m sure you could fry on just two sides and get away with it, but all 4 sides is where it’s at.

Remove from heat and cool for a few minutes because of course these are going to be nuclear hot. After a few minutes, garnish with green onion or whatever you fancy. Serve with the obvious – ketchup – or maybe some spicy mayo? Go wild if you want to. Either way, you’ll enjoy!

*You could cheat (like I did) and buy riced cauliflower premade at the store, which makes this recipe that much easier to put together. If you’re feeling ambitious, add your own cauliflower florets to a food processor until chunks are small and “riced”.

**Speaking of rice, this flour is something I use a lot in my kitchen as we go gluten-free whenever possible! I like brown rice flour because it’s versatile and inexpensive. You could sub with a different kind of flour, but I haven’t tried any others. If you do, let me know how it goes!

***If you don’t have coconut oil on hand, use olive oil or avocado oil. All 3 of these oils are safe to use as high temperatures. That being said, there’s really no need to heat the pan past medium – the oil and a little bit of patience will do all the work.

This was one of those recipes that conceptually I was really excited about, but the finished product wowed me even more. I’m always conscious of keeping stable blood sugar levels – so I love that these are satisfying without putting me into a carb coma.

I know that when you get the chance to try these, you’ll be trippin’ too! Why settle for the packaged, frozen stuff when these are so easy to make?

Food rarely lasts in our house – we go through the good recipes made almost immediately. That being said, I reckon you could double the batch and store some in the fridge for a 2-4 days and heat in the oven as desired.

What do you think – would you welcome in fall with some Pumpkin Tots? If you do, don’t forget to tag me on Instagram! I would love to know what you guys think – seriously! I love it when you guys try these recipes.

Feel free to share what recipes you are loving for fall right now as well – very curious to know what your go-to’s for the season are!

Hungry for more? You can check out more recipes here.

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Welcome to Standing Strong Wellness, where we embrace how much a strong body supports a strong mind! I'm Jen Standing - Certified Nutrition Consultant, Blogger, Food Lover, and CEO behind SSW. I'm a wellness-nerd who loves sharing my knowledge with others on all things food, fitness, nutrition, and mental health - stick around for tips on all of those topics!

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