These cauliflower tater tots are an easy family friendly side-dish or snack that you can easily whip up in the air fryer. It also only takes 7 ingredients and 20 minutes to prepare!
I love a good tater tot any day of the week, but if I can up the veggie factor in a big way – you KNOW this dietitian mama will jump at the opportunity. Which is why these cauliflower tater tots are my latest obsession.
Made in the air fryer with just a few simple ingredients, these tots are the easiest side dish or snack for when you are craving something on the savoury side. Pair it with your favourite dipping sauce, and I am in tater tot HEAVEN (if such a thing exists).
Table of contents
Why This Recipe Works
If the words “cauliflower tater tots” weren’t enough to convince you that this recipe is worth trying, then here are a few more reasons why you need to try this recipe ASAP!
- Only takes 20 minutes to prepares
- Requires less than 10 ingredients
- Perfect as an easy side-dish or snack
- Gluten free optional
- High fibre (1 gram per a single tot!)
Cauliflower – I am all for sneaking in a little cauliflower action where there is usually carbs – whether its cauliflower rice, cauliflower pizza, cauliflower oats etc. etc., the list goes on! Cauliflower-based recipes don’t have to be “diet-y”, but rather a fun way to up your veggie and fibre intake.
Cheese – If the tots ain’t cheesy, I don’t want ’em. So we are opting for a sharp cheddar cheese here to make these cauliflower tots extra flavourful!
Flour – we are using a regular all purpose flour, but you can totally experiment with what you have on hand or use a gluten free flour if you need to make these cauliflower tater tots gluten free.
Flavourings – We are keeping it super simple by seasoning with an easy combo of salt, pepper, and onion powder. If you want to bump up the spice factor you can also add in some paprika or cayenne.
How to Make This Recipe
Step 1: Steam cauliflower florets in a steamer or in a covered skillet with a tablespoon of water. Steam until soft, about 5-7 minutes.
Step 2: Add cauliflower florets to a high-speed blender or food processor. Blend until smooth.
Step 3: Strain the excess liquid with a cheese cloth or a clean kitchen towel. Allow cauliflower to cool in a bowl (about 5 minutes).
Step 4: Add whisked egg, cheese, and flour to the cauliflower. Mix until combined. Add salt, pepper, and onion powder and mix well.
Step 5: Heat air fryer to 400 F. Scoop about 1 tablespoon of cauliflower mixture and, using your hands, form into a tot shape.
Step 6: Place tots in the air fryer for about 8-10 minutes or until golden brown and crispy on the outside.
Use a small ice cream scoop or table spoon to form your tots so that they are uniform in shape. I would also suggest flattening them slightly so that they cook evenly.
If you are having a hard time extracting extra moisture from the cauliflower or you don’t have access to a cheesecloth, you can also spread the riced cauliflower in a single layer between two kitchen towels. Similar to how you would press tofu, you can add heavy items on top of the paper towel to help to really squeeze out any excess liquid.
Absolutely! I’d suggest baking at 375 for about 15-20 minutes or until golden.
Each cauliflower tot provides 2 grams of net carbs, so it can certainly be included as part of a low carb or keto diet. You can also try experimenting with other low carb flour options if you want to lower the carb content even further.
For sure. I would suggest arranging in a single layer on a baking sheet and freeze before transferring them to a freezer bag. When you are ready to eat, you can reheat them in the microwave or
reheat for a few minutes in the oven.
You can dip them in regular ketchup or my homemade no-sugar added ketchup recipe. I also love to whip up an easy sriracha mayo if I am in the mood for something on the zesty side.
I think this is a great idea although I have admittedly never tried. I would suggest heating the riced cauliflower rice (either in the microwave or frying pan), and removing any excess moisture using the cheesecloth method. Otherwise, your cauliflower tater tots won’t crisp up as nicely and will yield a mushier texture.
More Recipes You Might Like
If you loved these tots, then you are going to love more of our favourite cauliflower recipes on the blog!
- Buffalo Pasta Salad with Cauliflower
- Cauliflower Rice Casserole with Chicken and Broccoli
- Orange Chicken and Cauliflower (Instant Pot Recipe)
- Walnut Tacos with Cauliflower and Beets
Have you made these air fryer cauliflower tater tots? Let me know your thoughts down in the comments below!
Cauliflower Tater Tots (Easy Air Fryer Recipe)
- 1 head of cauliflower chopped into florets
- ¼ cup cheddar cheese shredded
- 1 egg
- ¼ cup flour gluten free if preferred
- 1 tsp salt
- 1 tsp pepper
- 1 tsp onion powder
- Steam cauliflower florets in a steamer or in a covered skillet with a tablespoon of water. Steam until soft, about 5 minutes.
- Add cauliflower florets to a high-speed blender or food processor. Blend until smooth.
- Strain the excess liquid with a cheese cloth or a clean cloth. Allow cauliflower to cool in a bowl (about 5 minutes).
- In a separate bowl, whisk the egg. Add whisked egg, cheese, and flour to the cauliflower. Mix until combined.
- Add salt, pepper, and onion powder and mix well.
- Heat air fryer to 400 F.
- Scoop about 1 tablespoon of cauliflower mixture and using your hands form into a tot shape.
- Place tots in the air fryer for about 8-10 minutes or until golden brown and crispy on the outside.
- Serve with ketchup or condiment of choice.
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.