Air Fryer Cauliflower Tots are a healthy and delicious twist on traditional potato tots. Crispy on the outside and tender on the inside, these bite-sized snacks are packed with flavor and nutrients. They’re made from fresh cauliflower, cheese, and simple seasonings, offering a low-carb and gluten-free alternative that satisfies your cravings without the guilt.
Air Fryer Cauliflower Tots:
Whether served as a side dish, appetizer, or healthy snack, these tots are perfect for both kids and adults. Using the air fryer makes them delightfully crunchy without deep-frying, reducing oil and calories while maintaining the perfect golden-brown texture.
History:
Tater tots were first introduced in the 1950s by the founders of Ore-Ida, as a way to use leftover potato bits. Since then, the crispy little bites have become a beloved American comfort food. With growing interest in healthier eating, the cauliflower version was born — replacing starchy potatoes with low-carb cauliflower. Air frying further modernized the recipe, offering the same crispiness with minimal oil and maximum convenience.
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Air Fryer Cauliflower Tots: Crispy, Golden, and Guilt-Free Snack
Ingredients
- 1 medium cauliflower head, chopped into florets
- 1 large egg
- ½ cup shredded cheddar cheese
- ¼ cup grated Parmesan cheese
- ⅓ cup breadcrumbs (or almond flour for low-carb)
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
Instructions
- Steam cauliflower: Cook the florets until tender (about 8 minutes). Drain and pat dry completely.
- Mash cauliflower: Pulse in a food processor or mash manually until finely minced.
- Mix ingredients: Combine cauliflower with egg, cheese, breadcrumbs, and seasonings in a bowl. Mix until the mixture holds together.
- Shape tots: Form small, oval-shaped tots with your hands or a spoon.
- Preheat air fryer: Set to 375°F (190°C) and lightly grease the basket.
- Serve: Enjoy warm with ketchup, ranch, or spicy mayo.
Notes
- Squeeze excess water from cauliflower to prevent soggy tots.
- Use parchment paper in the air fryer to avoid sticking.
- Add herbs like parsley or chives for freshness.
- For extra crunch, sprinkle a bit of panko on top before air frying.
- Store leftovers in the fridge and reheat in the air fryer to restore crispiness.
Tips for Fryer Cauliflower:
- Do not overcrowd the basket — cook in batches for even browning.
- Use sharp cheddar for a richer flavor.
- Adjust seasoning to your liking — paprika or chili flakes add a kick.
- Use frozen cauliflower rice for a quick shortcut.
- Serve immediately to enjoy their perfect crunch.
FAQs for Cauliflower Tots:
Q: Can I bake these instead of air frying?
Yes, bake at 400°F (200°C) for 20–25 minutes until golden brown.
Q: Can I freeze cauliflower tots?
Absolutely! Freeze uncooked tots on a tray, then store in a bag. Air fry directly from frozen.
Q: Are these keto-friendly?
Yes, substitute breadcrumbs with almond flour for a keto-approved version.
Q: Can I make them dairy-free?
Yes, use dairy-free cheese or nutritional yeast for a cheesy flavor.
Q: What sauces go well with cauliflower tots?
Ranch, sriracha mayo, garlic aioli, or marinara sauce pair perfectly.
Conclusion:
Air Fryer Cauliflower Tots are proof that healthy eating doesn’t mean sacrificing flavor. They’re crispy, cheesy, and irresistibly tasty, making them an excellent choice for any occasion. Whether you serve them as a fun party appetizer or a quick weekday snack, these golden bites are guaranteed to disappear fast. Perfectly seasoned and air-fried to perfection, they’re the guilt-free comfort food your table needs.