Cauliflower Tots

These Cauliflower Tots are everything you want in a tater tot — but better! They have the same crunchy, golden outside and soft and tender middle that we all know and love but they are higher in fiber (thanks cauliflower!) and get a cheesy upgrade with shredded mozzarella.

Plus, you can make this delicious and flavorful tater tot recipe in the oven, air fryer, or deep fryer. After making these cheesy cauliflower tots and realizing you can make them from scratch easily at home, you’ll never again look twice at a bag of freezer aisle tater tots!

Why You'll Love these Cauliflower Tots

• They’re crispy and cheesy. Even better than regular tots, these cauliflower tots are crispy on the outside with melty cheese baked into every bite — a much-needed upgrade that holds the tots together and gives them another layer of flavor and texture.
• Easy way to eat veggies. These cauliflower tots are a great way to introduce this high-fiber vegetable to picky eaters and sneak in an extra serving of vegetables where they least expect it. This also makes them healthier than traditional potato tots, since cauliflower is packed with vitamins, minerals, and fiber.
• Great keto side or low carb option. These low-carb cauliflower tots are a delicious side and contain fewer carbs than traditional tater tots do. Plus, you can bake or air fry them to make them even healthier.
• Delicious and flavorful. These cauliflower tater tots are seasoned with herbs and spices, and incorporate cheese, giving them the best flavor.

Ingredient Notes

To make these delicious Cauliflower Tots, you will need the following ingredients (full measurements in recipe card below):

• cauliflower - you can use a pre-cut cauliflower or riced cauliflower to speed up the process if necessary.
• egg - if you want to make these vegetarian or vegan-friendly, omit the egg and use a mixture of 1 tablespoon of flaxseed meal and 3 tablespoons of water to help bind the ingredients together.
• Panko crumbs - regular or gluten-free Panko breadcrumbs are both okay to use, depending on your dietary preference.
• garlic powder - you can also use garlic granules, but the texture of the tots will be affected slightly.
• Italian seasoning - you can use a store-bought Italian seasoning blend or your own homemade seasoning. You can also use a different flavor of seasoning if you prefer!
• mozzarella cheese - if you’re not a fan of mozzarella, you can use cheddar or provolone cheese. Try a vegan mozzarella-style cheese substitute if you want to make the recipe vegan.
• parsley - these tots are garnished with parsley but it's completley optional. Feel free to use whatever soft herbs you have on hand.
• salt and pepper

You will also need measuring cups and spoons, a food processor, and a large baking sheet (if baking), large pot (if deep frying), or air fryer (if air frying).

How to Make the Best Cauliflower Tots

1. Cook cauliflower. Place the cauliflower florets in a large microwave-safe plate and cook in the microwave until tender, about 3-4 minutes. You can also steam cook or boil the cauliflower for 5 minutes until tender. Drain well and let cool completely, about 10-15 minutes. Use a paper towel to pat the cauliflower completely dry. 

2. Process. In a food processor, add the cooked cauliflower and pulse mix on and off for 1 minute until finely chopped (or you can also finely chop the cauliflower florets by hand).

3. Combine ingredients. Squeeze out as much liquid as you can using a cheese cloth or your hands. Transfer the cauliflower bits to a large mixing bowl. Add in egg, breadcrumbs, cheese, Italian seasoning, garlic powder, salt, and pepper. Use a wooden spoon or spatula to mix until well combined. 

4. Shape the tots. Use your hands to shape the cauliflower mixture into tater tots and place them on a large baking sheet lined with parchment paper.

1. Cook the tots. You can bake, deep fry, or air fry the cauliflower tots.
   • To bake: Apply cooking oil spray evenly over the tots and bake in a 400F preheated oven for 25 minutes until golden brown, turning the tots over halfway through baking. Broil on HI for additional 4-5 minutes to achieve extra crispy brown tater tots, if desired.
   • For deep fry: Add oil to a large pot filling it up 2-inches deep. Heat for 3-4 minutes until the oil it hot. Add cauliflower tots in batches and cook until golden brown and crispy, about 3-4 minutes. 
   • For air fry: Add cauliflower tots in the air fryer basket and spray with cooking oil spray. Air fry at at 375F for 12-15 minutes until golden brown and crispy, shaking the basket halfway during cooking to achieve even color.
   • To bake: Apply cooking oil spray evenly over the tots and bake in a 400F preheated oven for 25 minutes until golden brown, turning the tots over halfway through baking. Broil on HI for additional 4-5 minutes to achieve extra crispy brown tater tots, if desired.
   • For deep fry: Add oil to a large pot filling it up 2-inches deep. Heat for 3-4 minutes until the oil it hot. Add cauliflower tots in batches and cook until golden brown and crispy, about 3-4 minutes. 
   • For air fry: Add cauliflower tots in the air fryer basket and spray with cooking oil spray. Air fry at at 375F for 12-15 minutes until golden brown and crispy, shaking the basket halfway during cooking to achieve even color.

6. Serve. Serve immediately with your favorite dipping sauce.

How to Serve

Serve these Cauliflower Tots while they are still warm and crispy as an appetizer, snack, or side dish at dinner or even breakfast (they are great alongside Scrambled Eggs, Avocado Toast, and Mini Pancakes!). They also make a great salad topping and adds some crunch and flavor to your salads.

If serving as a side dish for dinner or lunch, consider pairing it with some of these entrees:

• Balsamic Chicken Kabobs
• Miso Black Cod (Sablefish)
• Black Bean Burgers
• Slow Cooker BBQ Ribs
• Oven Roasted Vegetables
• Lobster Rolls
• Grilled Steak

Storing and Freezing Instructions

Make Ahead

Shape the cauliflower tots and line them on your baking pan. Then cover with plastic cling wrap and store in the refrigerator for up to one day in advance. When ready to make them, set the tray out on the counter for about 20 minutes to bring the tots to room temperature. Then cook as per recipe instructions.

How to Store

Once the cauliflower tots cool completely, transfer them to an airtight container and refrigerate for up to 1 week.

How to Reheat

Reheat in a 350F preheated oven or air fryer for 5-10 minutes until warmed through and crispy.

How to Freeze

To freeze, allow the tots to cool completely to room temperature, then place them on a lined baking sheet and freeze for 1-2 hours until hard. Then, transfer to a freezer bag and release any excess air. Seal and freeze for up to 3 months. Reheat straight from frozen in a 350℉ oven for 15-20 minutes or until the tots are heated through and crisp.

More Cauliflower Recipes

• Air Fryer Cauliflower Bites
• Cauliflower Tacos
• Creamy Garlic Cauliflower Soup
• Baked Cauliflower Nuggets
• Mashed Cauliflower
• Spinach and Feta Quiche with Cauliflower Crust

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