Cauliflower Tots
Crunchy, cheesy, and nutrient-packed, these Cauliflower Tots are a versatile, low-carb snack or side dish. Ready in under 35 minutes, they’re perfect for oven or air fryer cooking, making them ideal for quick meals, lunchboxes, or meal prep. Enjoy them warm with your favorite dipping sauce!
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.
