Preheat the oven to 400° and spray a baking sheet well with pan spray.`
If using frozen riced cauliflower, prepare it according to the package and let it cool until it is cool enough to handle. If using fresh cauliflower, prepare a pot of boiling water. Cut the cauliflower into florets and place it in a steamer basket over the boiling water. Cover and steam for 5 minutes until the florets are fork-tender. Once cooked, place the steamed florets in a food processor and pulse for 10-15 seconds until you get a nice riced consistency.
Transfer the riced cauliflower to cheesecloth or paper towels and squeeze to remove as much liquid as possible. Measure out 4 cups of cauliflower and add to a large bowl. Add the egg, both kinds of cheeses, flour, onion, garlic, salt, and pepper. Mix together and set aside to rest for 5 minutes or so.
Using your hands, form the tots (about 40) that are about 1.5x.5 inches and line them up on the baking sheet leaving space between them. Bake for about 20 minutes before removing them from the oven, flip them over and then bake for another 15-20 minutes.