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

January 21, 2026

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Make these veggie packed cauliflower tater tots within the oven or air fryer, with only a few wholesome elements and no potato!

Crispy baked cauliflower tater tots

Mushy on the within and crunchy on the skin, they’re the right household pleasant appetizer or Sunday recreation day snack.

And the recipe is tremendous simple, with simply 5 elements.

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 imagine they have been constituted of cauliflower as a substitute of potatoes.

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

I attempted them on associates, who all stated the identical factor: How is it potential that these should not actual, restaurant model tater tots???!!”

You may need to bookmark this recipe on your subsequent guide membership, potluck, soccer celebration, or Tremendous Bowl Sunday. It’s each a fantastic dialog starter and a giant crowd pleaser.

Additionally do this Cauliflower Alfredo Sauce

Crispy Healthy Tater Tots With Cauliflower

Why you’ll love these wholesome cauliflower tots

Typically 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 occasions the place you continue to need cozy, savory consolation meals, simply not the drained, full, and weighed down emotions that may accompany it.

These oven baked cauliflower tots are excellent for these events, giving you an identical addictive crispy texture as traditional restaurant tater tots.

They usually’re additionally positively simply nearly as good as Ore Ida frozen tater tots. Or perhaps even higher.

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

For those who’ve ever tried my Sticky Sesame Cauliflower or Tacky Cauliflower Rice, you realize that cauliflower possesses the extraordinary means to behave as an alternative to fat or carbs like pasta, rice, heavy cream, and potatoes.

Step-by-step recipe video

Key elements

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

Frozen cauliflower is okay as effectively. Remember to 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 embody all goal flour, complete grain spelt flour, oat flour, or gluten free sorghum or almond flour.

Spices – Garlic powder, salt, and elective dried oregano and black pepper add taste to the wholesome home made tots. You can too embody 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 want a substitute can swap out the entire 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 weight-reduction plan, 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 making an attempt out new flavors with the entire household.

Swap some or the entire cauliflower for an equal quantity of broccoli florets, to create copycat Inexperienced Large 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 on your personal wholesome tacky cauliflower tater tot casserole!

Cauliflower Tot Recipe (Low Calorie Snack)

Methods to 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, and elective 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 potential. You need it tremendous dry.
In a big mixing bowl, mash the cauliflower effectively with a fork or potato masher.
Stir within the bowl of spices till the combination resembles a dough. Mash and blend very effectively. If too dry, stir in a tablespoon or two of water.
Use clear fingers to type the dough into tater tot shapes. Roll every in a bowl of crushed tremendous 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 frivolously browned and crispy. Or air fry ten to fifteen minutes, shaking the basket midway by way of.
Add toppings if desired, corresponding to Parmesan cheese, ranch dressing, chives, or vegetarian bacon bits. Serve sizzling as a facet dish or appetizer. And don’t neglect the ketchup!
Retailer leftovers in a coated 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 underneath 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 Ok, choline, and B nutritional vitamins.
Cruciferous cauliflower is a diet powerhouse vegetable that may assist to cut back irritation and assist 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, and elective 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 possibly can.
6. Mash with a fork or potato masher till easy. Then stir the mashed cauliflower with the spice combination. If too dry, slowly add a little bit water.
7. Press into tater tot shapes together with your fingers. Roll every cauliflower tot in a bowl of crushed tremendous breadcrumbs or almond flour.
8. Place on the ready baking sheet or organize within the air fryer basket. Bake 25 minutes or till frivolously browned and crispy. Or air fry ten minutes or till desired, shaking the basket midway by way of.
9. Serve sizzling as a facet dish or appetizer, with elective toppings of selection.
10. Let cool earlier than refrigerating any leftovers in a coated container for as much as 5 days.