Why You’ll Love Them

Beyond being a fantastic way to sneak more vegetables into your meals, cauliflower tots offer many compelling advantages:

• Made with Only Five Ingredients: Yes, you only need five key ingredients to whip up these delicious tots!
• Baked, Not Fried: Say goodbye to excessive oil! These tots are baked to crispy perfection.
• Oven or Air Fryer Friendly: Enjoy them cooked in the oven or get them extra crispy in the air fryer.
• Low-Carb Snack or Side Dish: A healthier alternative that’s naturally low in carbs.

Five Simple Ingredients

• Cauliflower: The star of the show! You’ll need two medium heads of cauliflower, or about 3 cups of cauliflower rice. Fresh cauliflower provides the best texture and flavor, but frozen cauliflower rice can be used in a pinch.
• Onion: A touch of diced onion adds a savory depth to the cauliflower tots. White or yellow onions work well; just be sure to dice them finely for even distribution.
• Parmesan Cheese: The addition of Parmesan cheese adds a salty, cheesy flavor that perfectly complements the cauliflower. For a dairy-free version, you can simply omit it or substitute with nutritional yeast for a cheesy flavor.
• Breadcrumbs: Breadcrumbs help bind the mixture together and create a crispy exterior. Opt for finely ground breadcrumbs for the best texture. You can also use ground oatmeal, almond flour, or crushed gluten-free pretzels as alternatives.
• Egg: The egg acts as a binder, holding all the ingredients together and preventing the tots from crumbling during baking. If you’re looking for an egg substitute, I’ve never tried using a flax egg in this recipe or any other egg substitute so I can’t say with certainty what the results would be.

How to Make Cauliflower Tots

1. Preheat and Prepare: Preheat your oven to 350°F (175°C). Grease a nonstick baking sheet liberally with cooking spray. If using an air fryer, preheat it to 400°F (200°C).
2. Boil and Pulse: Bring a large pot of salted water to a boil. Add the cauliflower florets and cook until fork-tender, about 5-10 minutes. Drain the florets thoroughly and transfer them to a food processor. Pulse the cauliflower for a few seconds until it breaks down into small, rice-sized pieces.

Kelly’s Note: Avoid overmixing the cauliflower, as this can result in a mixture that’s too wet to shape. You want the cauliflower to be finely chopped, not pureed.

3. Combine Ingredients: Measure out 3 packed cups of the pulsed cauliflower and add it to a large bowl. Stir in the diced onion, Parmesan cheese, breadcrumbs, egg, salt, and pepper until thoroughly combined. The mixture should have a consistency similar to mashed potatoes.

4. Shape the Tots: Using your hands, scoop up 1-2 tablespoons of the mixture and mold it into a tater tot shape. Place the shaped tot on the prepared baking sheet, spacing them about 1 inch apart. Repeat with the remaining mixture.

5. Bake to Perfection: Bake the tots for about 20 minutes, then flip them and bake for an additional 10-15 minutes, until they are golden brown and crispy. For the air fryer, cook in batches for 8-10 minutes, flipping halfway through, until golden brown and crispy.
6. Serve and Enjoy: Once baked to perfection, remove the tots from the oven or air fryer and let them cool for a few minutes before serving. Enjoy them as is, or pair them with your favorite dipping sauce, such as ketchup, pesto, or bacon hummus.

Tips for Recipe Success

• The Perfect Cut: Ensure the onion is finely diced so it blends seamlessly into the cauliflower mixture without being too chunky.
• Season Generously: Cauliflower has a naturally mild flavor, so don’t be shy with the seasoning. Feel free to add your favorite herbs, spices, garlic powder, or onion powder to enhance the taste. A pinch of red pepper flakes can add a subtle kick!
• Drain, Then Drain Again: Excess moisture from the boiled cauliflower can make it difficult to shape the tots. Thoroughly drain the cauliflower after boiling, and if needed, squeeze out any excess moisture with your hands after pulsing it in the food processor.
• Don’t Skip the Flip: Flipping the tots halfway through baking or air frying ensures even browning and crisping on all sides.

Frequently Asked Questions

Can I use an egg substitute?

I’ve never tried using a flax egg in this recipe or any other egg substitute so I can’t say with certainty what the results would be.

Can these be frozen?

Yes, cauliflower tots can be frozen after baking. Store them in an airtight container or freezer bag for several weeks or even a month. To reheat, simply pop them back into the oven, air fryer, or microwave until warmed throughout.

What if I don’t have a food processor?

If you don’t have a food processor, you can finely chop the cauliflower with a sharp knife. The smaller the pieces, the more compact your tots will be. Alternatively, you can use a grater to shred the cauliflower.

Can these be made in a mini muffin tin?

Absolutely! You can pack the mixture into a greased nonstick mini muffin tin or a silicone mold that fits inside an air fryer for a slightly different shape and texture.

More Veggie Tater Tots Recipes

If you enjoyed these baked cauliflower tots, why not try some other veggie-packed tater tot recipes?

• Cheesy Baked Zucchini Tots
• Baked Butternut Squash Tots
• Easy Baked Broccoli Tots
• Air Fryer Sweet Potato Tots