Cauliflower Tater Tots – Crispy Baked Recipe (Simply 5 components!)

January 28, 2026

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Make these veggie packed cauliflower tater tots within the oven or air fryer, with just some wholesome components and no potato!

Crispy baked cauliflower tater tots

Smooth on the within and crunchy on the skin, they’re the proper household pleasant appetizer or Sunday sport day snack.

And the recipe is tremendous straightforward, with simply 5 components.

I used to be shocked the primary time I attempted these crispy cauliflower tots. Even after seeing each single ingredient that went into the bowl, I nonetheless couldn’t consider they have been made out of cauliflower as an alternative of potatoes.

They style a lot like conventional tater tots… it’s unbelievable!

I attempted them on mates, who all mentioned the identical factor: How is it attainable that these should not actual, restaurant fashion tater tots???!!”

You would possibly need to bookmark this recipe in your subsequent guide membership, potluck, soccer social gathering, or Tremendous Bowl Sunday. It’s each a terrific dialog starter and an enormous crowd pleaser.

Additionally do this Cauliflower Alfredo Sauce

Crispy Healthy Tater Tots With Cauliflower

Why you’ll love these wholesome cauliflower tots

Generally what you’re craving is greasy, fried, not-healthy-in-the-slightest consolation meals, and people events name for actual tater tots.

However there are different instances the place you continue to need cozy, savory consolation mealssimply not the drained, full, and weighed down emotions that may accompany it.

These oven baked cauliflower tots are excellent for these events, giving you a similar addictive crispy texture as basic restaurant tater tots.

They usually’re additionally positively simply pretty much as good as Ore Ida frozen tater tots. Or possibly even higher.

The recipe will be gluten free, soy free, sugar free, and keto pleasant. Plus it’s egg free, dairy free, oil free, and vegan too.

If you happen to’ve ever tried my Sticky Sesame Cauliflower or Tacky Cauliflower Rice, you already know that cauliflower possesses the extraordinary capacity to behave as an alternative to fat or carbs like pasta, rice, heavy cream, and potatoes.

Step-by-step recipe video

Key components

Cauliflower – You have to 4 cups of small chopped cauliflower florets, which is about half a head of contemporary cauliflower.

Frozen cauliflower is ok as properly. You should definitely absolutely defrost and thaw the florets, squeezing out extra water earlier than continuing with the recipe.

I’ve not tried riced cauliflower and subsequently can not advocate it right here. Be at liberty to experiment, and let me know if you happen to do.

Flour – The recipe works with quite a lot of flours. Choices I’ve efficiently tried embrace all objective flour, entire grain spelt flour, oat flour, or gluten free sorghum or almond flour.

Spices – Garlic powder, salt, and optionally available dried oregano and black pepper add taste to the wholesome do-it-yourself tots. You can too embrace dietary yeast for a cheddar cheese taste or a pinch of cayenne or chili powder for spicy tots.

Baking powder – I exploit baking powder to bind the cauliflower. Those that favor a substitute can swap out all the baking powder for 2 and a half teaspoons of floor flax seeds.

Breadcrumbs – Purchase plain breadcrumbs on the retailer, or make your personal at house. In case you are on a low carb eating regimen, substitute an equal quantity of almond flour to get that very same crunchy texture.

Cauliflower tot recipe variations

When you get the recipe down, have enjoyable attempting out new flavors with the entire household.

Swap some or all the cauliflower for an equal quantity of broccoli florets, to create copycat Inexperienced Big broccoli tots.

Or substitute as much as a cup of cauliflower florets with chopped candy potato.

Serve the taterless tots plain or loaded with toppings. The recipe additionally makes a scrumptious base in your personal wholesome tacky cauliflower tater tot casserole!

Cauliflower Tot Recipe (Low Calorie Snack)

How one can make the most effective cauliflower tater tots

Begin by lining a big baking sheet with parchment paper or greasing your air fryer tray.
Chop cauliflower into small florets, then steam till the feel is fall-apart comfortable. Drain absolutely, and set the steamed cauliflower apart to chill.
Preheat the oven to 425 levels Fahrenheit, or 218 levels Celsius. Alternatively, warmth your air frying machine to as near this quantity because it goes.
In a small bowl, combine the baking powder, garlic powder, salt, flour, and optionally available dried oregano and black pepper.
As soon as cauliflower cools, place it in a clear dish towel or cheesecloth over a sink or bowl. Squeeze out as a lot moisture as attainable. You need it tremendous dry.
In a big mixing bowl, mash the cauliflower properly with a fork or potato masher.
Stir within the bowl of spices till the combination resembles a dough. Mash and blend very properly. If too dry, stir in a tablespoon or two of water.
Use clear arms to kind the dough into tater tot shapes. Roll every in a bowl of crushed fantastic breadcrumbs or almond flour.
Place the cauli tots on the ready baking sheet or organize within the air fryer basket. Bake 25 minutes on the middle rack of the oven, till calmly browned and crispy. Or air fry ten to fifteen minutes, shaking the basket midway by means of.
Add toppings if desired, reminiscent of Parmesan cheese, ranch dressing, chives, or vegetarian bacon bits. Serve sizzling as a aspect dish or appetizer. And don’t neglect the ketchup!
Retailer leftovers in a lined container within the fridge for as much as 5 days. Or freeze in a tightly sealed container for as much as three months. Thaw and reheat within the oven, microwave, air fryer, or a toaster oven earlier than having fun with.

Chocolate Covered Katie Keto Party Snacks

Well being advantages of veggie tots

Low calorie, at below 100 energy per serving!
Excessive fiber, added sugar free, ldl cholesterol free, and really low in saturated fats.
The superfood snack recipe offers you calcium, iron, magnesium, potassium, vitamin Okay, choline, and B nutritional vitamins.
Cruciferous cauliflower is a vitamin powerhouse vegetable that may assist to cut back irritation and help bone well being and good digestion.

Crispy Cauliflower Tater Tots (Low Carb, Egg Free, Keto, Vegan)

The recipe was tailored from my Cauliflower Pizza Crust.

1. Line a baking sheet with parchment paper, or grease your air fryer tray.
2. Steam cauliflower florets till fall-apart comfortable. Drain absolutely, then put aside to chill.
3. Preheat the oven to 425 levels Fahrenheit (218 levels Celsius). Alternatively, warmth the air fryer as near this temperature because it goes.
4. Combine baking powder, garlic powder, salt, flour, and optionally available oregano in a small bowl.
5. Place cooled cauliflower in a clear dish towel or cheesecloth over a sink or bowl, and squeeze out as a lot liquid as you may.
6. Mash with a fork or potato masher till clean. Then stir the mashed cauliflower with the spice combination. If too dry, slowly add a bit of water.
7. Press into tater tot shapes along with your arms. Roll every cauliflower tot in a bowl of crushed fantastic breadcrumbs or almond flour.
8. Place on the ready baking sheet or organize within the air fryer basket. Bake 25 minutes or till calmly browned and crispy. Or air fry ten minutes or till desired, shaking the basket midway by means of.
9. Serve sizzling as a aspect dish or appetizer, with optionally available toppings of selection.
10. Let cool earlier than refrigerating any leftovers in a lined container for as much as 5 days.