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

January 21, 2026

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

Crispy baked cauliflower tater tots

Comfortable on the within and crunchy on the surface, they’re the proper household pleasant appetizer or Sunday recreation day snack.

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

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 made out of cauliflower as an alternative 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 doable that these are usually not actual, restaurant fashion tater tots???!!”

You may need to bookmark this recipe to your subsequent ebook membership, potluck, soccer occasion, or Tremendous Bowl Sunday. It’s each a fantastic 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 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 a similar 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 will be gluten free, soy free, sugar free, and keto pleasant. Plus it’s egg free, dairy free, oil free, and vegan too.

When you’ve ever tried my Sticky Sesame Cauliflower or Tacky Cauliflower Rice, you understand 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 substances

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

Frozen cauliflower is okay as effectively. Make sure to absolutely defrost and thaw the florets, squeezing out extra water earlier than continuing with the recipe.

I’ve not tried riced cauliflower and due to this fact 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 a wide range of flours. Choices I’ve efficiently tried embody all objective flour, complete 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 selfmade 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 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 dwelling. If you’re on a low carb food 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 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 to your personal wholesome tacky cauliflower tater tot casserole!

Cauliflower Tot Recipe (Low Calorie Snack)

How you can make one of the best 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 gentle. 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 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 doable. 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 arms to type the dough into tater tot shapes. Roll every in a bowl of crushed high-quality breadcrumbs or almond flour.
Place the cauli tots on the ready baking sheet or prepare 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, resembling 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 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 beneath 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 scale 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 gentle. 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 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 possibly can.
6. Mash with a fork or potato masher till clean. Then stir the mashed cauliflower with the spice combination. If too dry, slowly add slightly water.
7. Press into tater tot shapes together with your arms. Roll every cauliflower tot in a bowl of crushed high-quality breadcrumbs or almond flour.
8. Place on the ready baking sheet or prepare 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 facet dish or appetizer, with optionally available toppings of alternative.
10. Let cool earlier than refrigerating any leftovers in a lined container for as much as 5 days.