These crispy Cauliflower Tots are a delicious, veggie-packed twist on a classic comfort snack.
High in fiber and plant-based protein, they make a guilt-free addition to any meal.
With minimal prep and versatile cooking options—oven or air fryer—they’re perfect for quick weeknight dinners, healthy lunchboxes, or easy meal prep.
Enjoy a crunchy, satisfying bite without the extra carbs or saturated fat.
Cauliflower Tots
Equipment
- 1 large baking sheet (for oven method)
- Parchment paper or thin layer of oil (for greasing)
- Microwave-safe bowl (for cauliflower)
- Paper towels or clean tea towel (for draining cauliflower)
- Medium mixing bowl
- Small cookie scoop or heaping tablespoon
- Air fryer (optional)
- Spatula
Ingredients
- 3 cups riced cauliflower fresh or thawed if frozen
- 2 large eggs
- ½ cup grated cheddar cheese
- ¼ cup shredded Parmesan cheese
- ½ cup panko bread crumbs
- ½ teaspoon Italian seasoning
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
Instructions
- Prepare the Cauliflower: Start by ensuring your cauliflower is ready. If using fresh cauliflower, wash thoroughly and remove the stems and leaves. Chop it into small florets and pulse in a food processor until it resembles fine rice. If using frozen cauliflower rice, make sure it is fully thawed. Properly riced cauliflower ensures the tots bind together evenly and cook consistently.
- Cook and Drain the Cauliflower: Place the riced cauliflower in a microwave-safe bowl and cover it with a microwave-safe lid or plate. Microwave on high for 4 minutes to soften. After cooking, carefully remove the bowl—it will be hot! Let it cool slightly, then place the cauliflower onto a layer of paper towels or a clean tea towel to press out any excess moisture. This prevents soggy tots and helps them crisp perfectly during baking or air frying.
- Mix the Tot Base: Transfer the drained cauliflower to a medium mixing bowl. Add the eggs, grated cheddar cheese, shredded Parmesan, panko breadcrumbs, Italian seasoning, onion powder, garlic powder, and salt. Using a spatula or clean hands, mix thoroughly until all ingredients are evenly incorporated. The mixture should hold together when pressed—this ensures the tots keep their shape while cooking.
- Shape the Tots: Prepare a clean surface for shaping. Using a heaping tablespoon or small cookie scoop, portion out the cauliflower mixture. Roll each portion gently into a ball, then flatten slightly into the classic tot shape, about 2 inches long. Be careful not to press too hard, or the tots may become dense. Arrange the shaped tots on a baking sheet lined with parchment paper or lightly greased with oil.
- Oven Cooking Method: Preheat your oven to 400°F (200°C). Place the baking sheet with tots in the oven on the center rack. Bake for 15 minutes. After 15 minutes, remove the sheet and gently flip each tot using a spatula to ensure even browning on all sides. Return to the oven and bake an additional 5–8 minutes, or until the tops are golden brown and crispy. Remove from the oven and let cool slightly before serving.
- Air Fryer Cooking Method: For the air fryer, arrange the shaped tots in a single layer in the basket, avoiding overcrowding. Cook at 400°F (200°C) for 5 minutes, shaking the basket halfway through at the 3-minute mark to rotate the tots for even cooking. Depending on your air fryer, you may need to add 1–2 extra minutes for maximum crispiness. Repeat in batches if necessary. Remove tots once golden and crisp.
- Serving the Tots: Serve the cauliflower tots warm, directly from the oven or air fryer. They pair wonderfully with ketchup, ranch, or your favorite dipping sauce. For a balanced meal, serve alongside a fresh salad, protein, or as a fun snack for kids and adults alike. These tots can also be stored in an airtight container in the fridge for up to 3 days and reheated in the oven or air fryer to maintain their crunch.
Notes
- Always drain excess moisture from cauliflower for crispy tots.
- Use fresh or thawed frozen cauliflower for best results.
- Panko breadcrumbs provide extra crunch; regular breadcrumbs can be substituted but may yield softer tots.
- Adjust seasonings to taste—add smoked paprika, cayenne, or fresh herbs for variation.
- Tot size affects cooking time; smaller tots cook faster and get crispier.
- Oven or air fryer methods both work well; cooking times may slightly vary depending on appliance.
- Tots can be made ahead and stored in the fridge or freezer for convenience.
Chef’s Secrets for Perfect Tots
Achieving perfectly crispy, golden-brown cauliflower tots is all about moisture control and balance.
The most important step is pressing out any excess water from the cooked cauliflower before mixing it with the other ingredients.
This prevents soggy tots and ensures they hold their shape.
Using a combination of cheddar and Parmesan cheeses adds both flavor depth and natural binding.
Additionally, panko breadcrumbs are ideal for creating a light, crunchy exterior.
For air fryer cooking, arranging the tots in a single layer without overcrowding helps heat circulate evenly, giving a perfectly crisp result.
Don’t skip seasoning—the right balance of garlic, onion, and Italian herbs elevates the flavor without overpowering the delicate cauliflower.
Serving Suggestions to Impress Everyone
Cauliflower tots are incredibly versatile and can be enjoyed in numerous ways.
Serve them as a side dish alongside grilled chicken, fish, or a hearty salad for a balanced, satisfying meal.
They’re also perfect as finger food for parties, paired with a variety of dips such as ranch, ketchup, spicy sriracha mayo, or honey mustard.
For lunchboxes or snack trays, serve them with carrot sticks, cherry tomatoes, or cucumber slices.
Even as a simple standalone snack, their crunchy exterior and cheesy interior make them a crowd-pleaser.
You can garnish with fresh parsley or a sprinkle of Parmesan to give them a restaurant-style presentation.
Storage Tips for Fresh Tots
Cauliflower tots are convenient for make-ahead meal prep and store well when handled correctly.
Allow cooked tots to cool completely before storing in an airtight container in the refrigerator for up to 3 days.
To reheat, use the oven or air fryer to retain crispiness; microwaving can make them soft.
For longer storage, freeze uncooked tots on a parchment-lined tray until firm, then transfer to a freezer-safe bag or container.
When ready to enjoy, bake or air fry straight from frozen, adding a few extra minutes to the cooking time.
Labeling containers with the date ensures freshness and helps with rotation.
Frequently Asked Questions
1. Can I use fresh cauliflower instead of frozen?
Absolutely! Fresh cauliflower works perfectly and often has a firmer texture. Just make sure to rice it finely and cook it briefly before draining excess moisture. Both fresh and thawed frozen cauliflower will yield excellent results.
2. Can I make these tots vegan or dairy-free?
Yes! Substitute the eggs with a flax or chia egg (1 tablespoon seeds + 3 tablespoons water, set for 10 minutes) and use vegan cheese alternatives. Keep in mind that binding may be slightly softer, so handle gently when shaping.
3. How do I prevent tots from falling apart?
Pressing out all moisture from the cooked cauliflower and using a combination of eggs and cheeses helps the mixture bind properly. Avoid making tots too large, and do not overcrowd the pan during cooking to maintain shape and even crispiness.
4. Can I prepare these tots ahead of time?
Yes, you can assemble the tots and store them uncooked in the fridge for up to a day or freeze them for longer storage. Bake or air fry directly from the fridge or freezer, adding a few minutes to ensure they cook thoroughly and crisp up nicely.
5. What’s the best way to reheat leftover tots?
For maximum crunch, reheat in a preheated oven at 375°F or in an air fryer at 400°F for 3–5 minutes. Avoid microwaving as it can make the tots soft. A light spray of oil before reheating can restore extra crispiness.
