SCD Recipe: Cauli-Tot Casserole

Tater-Tot Casserole was always a favorite of mine when I was a kid. It was one of the first dinners I ever learned to make. I have wanted to  try to come up with some kind of Specific Carbohydrate Diet version for a long time. Not long ago I saw a video for making Cauli-Tots and I knew I had to try to make my casserole.

The tots are basically little versions of a cauliflower pizza crust, but a little more crispy – which I love!

When I used to make the casserole I use some kind of cream of vegetable (usually celery) soup and mixed it with ground beef and onion. In this case, since we can’t use a cream soup, I decided to go more tomato-based and I mixed in some whisked yogurt to add the creaminess (the secret to cooking with yogurt is to whisk it to keep it from separating when it heats up).

Voila! Cauli-Tot Casserole! I hope you enjoy this recipe! Leave a comment to let me know what you think and don’t forget to rate it!

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SCD Cauli-Tot Casserole

Course Main Course
Cuisine SCD
Keyword SSD Main Dish
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Servings 4 servings



  • 1 10 oz bag frozen riced cauliflower 1 frozen
  • 1/2 cup grated Parmesan cheese
  • 1 clove minced garlic
  • 1 large egg
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/4 tsp ground Turmeric (optional)

Casserole Filling

  • 1 tbsp oil for cooking (use whatever kind you normally saute with. I use avocado oil)
  • 1 lb ground turkey or beef
  • 1 cup Pomi diced tomatoes (you can subsititute another SCD-legal brand or make your own using fresh tomatoes)
  • 1/2 cup diced onion
  • 1/2 cup diced peppers
  • 1/2 cup SCD plain yogurt
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/4 tsp ground Cumin (optional)
  • 1/4 tsp chili powder (optional)
  • 1 clove minced garlic
  • 1/2 cup grated Parmesan cheese (can substitute other cheese)


Making the Cauli-Tots

  1. Heat oven to 400 degrees

  2. Cook the riced cauliflower until tender (if using fresh, you'll want to end up with one cup once  it has been cooked and excess water squeezed out

  3. Allow cauliflower to cool a little bit (I put mine in the freezer for five minutes) and then place in a clean dish towel or nut-milk bag and squeeze out as much water as you can

  4. Add cauliflower, cheese, spices, and garlic to a mixing bowl and stir to combine

  5. Add the egg

  6. Stir until everything is combined

  7. Line a baking sheet with parchment paper

  8. Scoop mix by tablespoons and press into a little patty on the baking sheet. You can try to make them more tot-shaped, but I wanted mine to be pretty crispy and solid so I made them more flat. 

  9. Bake for 10 minutes and then flip over

  10. Place them back in the oven bake for another 10 - 15 minutes until they are golden-brown

Casserole Filling

  1. While tots are baking, start preparing the filling

  2. Heat oil in a large pan over medium heat

  3. Add the diced onions and peppers and saute until they are slightly tender

  4. Add the garlic and ground turkey or beef

  5. Cook until the meat is cooked through - stirring to make sure all sides of the meat are cooked

  6. Add tomatoes and spices

  7. Whisk the yogurt until it is smooth

  8. Stir the yogurt into the meat mixture

  9. Allow the mixture to bubble for about 5 minutes to reduce some of the liquid (but not so much that it gets dry - you want it to be saucy)

  10. Add filling to a 9 x 9 baking dish

  11. Top with cooked cauli-tots

  12. Top with grated cheese

  13. Bake in the 400 degree oven for 20 minutes until the cheese starts to brown a little on top

  14. Cool for five minutes before serving

Recipe Notes

Cooking times are for placing the cooked ingredients in the oven still hot from the pan. If assembling the casserole ahead of time to bake later - cover the casserole and bake at 350 degrees for 30 minutes. Remove cover and bake for an additional 15 minutes. 

Sherry Lipp

Sherry is a writer/blogger specializing in entertainment and food writing. She has been following a gluten, grain, and sugar-free diet for over 15 years and is the author of Don't Skip Dessert: Gluten-Free, Grain-Free & Sugar-Free Sweet Treats. She also enjoys writing about movies and television. You can find her entertainment articles at
Sherry Lipp

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