Preheat the oven to 400°F. Spray a baking sheet well with nonstick pan spray.

Prepare the riced cauliflower: - If using frozen riced cauliflower, cook or thaw it according to the package instructions and let it cool until it is cool enough to handle. - If using fresh cauliflower, cut into florets, place in a steamer basket over boiling water, cover, and steam for about 5 minutes until fork-tender. Transfer the steamed florets to a food processor and pulse 10–15 seconds until the cauliflower has a riced consistency.

Place the riced cauliflower in cheesecloth, a clean dish towel, or several layers of paper towels and squeeze out as much liquid as possible. Measure out 4 cups of the drained riced cauliflower and transfer it to a large mixing bowl.

Add to the bowl: 1 large egg, ½ cup shredded cheddar cheese, ½ cup shredded Parmesan cheese, ¼ cup all-purpose flour, ½ grated onion, 1 clove garlic (minced), ½ teaspoon salt, and ¼ teaspoon ground pepper. Mix until the ingredients are evenly combined. Let the mixture rest for about 5 minutes.

Using your hands, shape the mixture into tots about 1.5 inches long and 0.5 inches wide. You should get about 40 tots. Place them on the prepared baking sheet with a little space between each tot.

Bake for 20 minutes. Remove the baking sheet from the oven, carefully flip each tot, then return the sheet to the oven and bake an additional 15–20 minutes, or until the tots are golden brown and firm.

Remove the tots from the oven and let them cool for a few minutes before serving.