Description
Crispy, golden cauliflower tots are the ultimate veggie-packed snack or side dish—low in carbs, high in flavor, and kid-approved.
Ingredients
Scale
- 2 cups riced or finely chopped cauliflower (cooked and drained)
- 1 large egg
- ½ cup shredded cheddar or mozzarella cheese
- ¼ cup breadcrumbs or almond flour
- 1 tbsp chopped parsley or chives
- Salt and pepper to taste
- Optional: garlic powder, onion powder, or red pepper flakes
Instructions
- Preheat oven to 400°F (200°C) or air fryer to 375°F (190°C).
- Drain cooked cauliflower well and squeeze out excess moisture using a clean towel.
- In a large bowl, combine cauliflower, egg, cheese, breadcrumbs, herbs, and seasonings. Mix well.
- Shape mixture into small tot-sized cylinders using your hands or a scoop.
- For oven: Place on parchment-lined tray and bake 20–25 minutes, flipping halfway. For air fryer: Spray tots with oil and air fry for 10–12 minutes, flipping once.
- Let cool slightly before serving with your favorite dip.
Notes
Make ahead and freeze raw or cooked for up to 3 months. For keto, use almond flour and skip any starches. For vegan, try flax egg and dairy-free cheese.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Snack
- Method: Baking / Air Frying
- Cuisine: American
Nutrition
- Serving Size: 6 tots
- Calories: 80
- Sugar: 1g
- Sodium: 190mg
- Fat: 4g
- Saturated Fat: 2g
- Unsaturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 5g
- Cholesterol: 30mg
Keywords: cauliflower tots, low carb snack, keto, gluten-free, air fryer, veggie tots