Description
These cauliflower tots are a healthier, low-carb alternative to traditional tater tots. Crispy on the outside with a cheesy, flavorful inside, they’re perfect as a snack, appetizer, or side dish. Cauliflower tots are easy to prepare and can be baked, air-fried, or deep-fried, making them versatile and customizable to your taste preferences.
Ingredients
Scale
- 4 cups small cauliflower florets (or riced cauliflower)
- 1 large egg
- ⅓ cup Panko breadcrumbs
- ⅓ cup mozzarella cheese, shredded
- ½ teaspoon Italian seasoning
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- Cooking oil spray (for baking)
- 1 teaspoon fresh parsley, finely chopped (optional, for garnish)
Instructions
- Cook the cauliflower florets in the microwave for 3-4 minutes or steam/boil for 5 minutes until tender. Drain and allow to cool for 10-15 minutes.
- Use a food processor to finely chop the cauliflower or chop it by hand.
- Press out any excess liquid from the cauliflower using a cheesecloth or paper towels.
- In a large mixing bowl, combine the cauliflower with egg, breadcrumbs, mozzarella cheese, Italian seasoning, garlic powder, salt, and pepper. Mix until well combined.
- Shape the mixture into small tater tots and place them on a baking sheet lined with parchment paper.
- Preheat your oven to 400°F (200°C). Spray the tots with cooking oil and bake for 25 minutes, flipping halfway through. For extra crispiness, broil for 4-5 minutes at the end.
- For deep frying: Heat oil to 375°F (190°C) and fry the tots for 3-4 minutes until golden and crispy.
- For air frying: Preheat the air fryer to 375°F (190°C) and air fry the tots for 12-15 minutes, shaking halfway through.
- Serve immediately with your favorite dipping sauce.
Notes
- Ensure the cauliflower is well-drained to avoid soggy tots.
- If using frozen cauliflower, thaw and drain thoroughly before proceeding.
- Use a silicone baking mat or parchment paper to prevent the tots from sticking to the baking sheet.
- These cauliflower tots can be frozen before cooking for up to 3 months. Reheat from frozen at 350°F for 15-20 minutes.
- For a vegan version, replace the egg with a flaxseed mixture (1 tbsp flaxseed meal + 3 tbsp water).
- Prep Time: 35 minutes
- Cook Time: 30 minutes
- Category: Appetizer
- Method: Baking, Frying, Air Frying
- Cuisine: American
Nutrition
- Serving Size: 1 serving (3-4 tots)
- Calories: 120 kcal
- Sugar: 2g
- Sodium: 150mg
- Fat: 7g
- Saturated Fat: 3g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 5g
- Cholesterol: 55mg