Make these veggie packed cauliflower tater tots in the oven or air fryer, with just a few healthy ingredients and no potato!
Crispy baked cauliflower tater tots
Soft on the inside and crunchy on the outside, they’re the perfect family friendly appetizer or Sunday game day snack.
And the recipe is super easy, with just 5 ingredients.
I was shocked the first time I tried these crispy cauliflower tots. Even after seeing every single ingredient that went into the bowl, I still could not believe they were made from cauliflower instead of potatoes.
They taste so much like traditional tater tots… it’s unbelievable!
I tried them on friends, who all said the same thing: How is it possible that these are not real, restaurant style tater tots???!!”
You might want to bookmark this recipe for your next book club, potluck, football party, or Super Bowl Sunday. It’s both a great conversation starter and a big crowd pleaser.
Also try this Cauliflower Alfredo Sauce
Why you’ll love these healthy cauliflower tots
Sometimes what you’re craving is greasy, fried, not-healthy-in-the-slightest comfort food, and those occasions call for real tater tots.
But there are other times where you still want cozy, savory comfort food, just not the tired, full, and weighed down feelings that can accompany it.
These oven baked cauliflower tots are perfect for those occasions, giving you the same addictive crispy texture as classic restaurant tater tots.
And they’re also definitely just as good as Ore Ida frozen tater tots. Or maybe even better.
The recipe can be gluten free, soy free, sugar free, and keto friendly. Plus it’s egg free, dairy free, oil free, and vegan too.
If you’ve ever tried my Sticky Sesame Cauliflower or Cheesy Cauliflower Rice, you know that cauliflower possesses the extraordinary ability to act as a substitute for fats or carbs like pasta, rice, heavy cream, and potatoes.
Step by step recipe video
Key ingredients
Cauliflower – You will need four cups of small chopped cauliflower florets, which is about half a head of fresh cauliflower.
Frozen cauliflower is fine as well. Be sure to fully defrost and thaw the florets, squeezing out excess water before proceeding with the recipe.
I have not tried riced cauliflower and therefore cannot recommend it here. Feel free to experiment, and let me know if you do.
Flour – The recipe works with a variety of flours. Options I have successfully tried include all purpose flour, whole grain spelt flour, oat flour, or gluten free sorghum or almond flour.
Spices – Garlic powder, salt, and optional dried oregano and black pepper add flavor to the healthy homemade tots. You can also include nutritional yeast for a cheddar cheese flavor or a pinch of cayenne or chili powder for spicy tots.
Baking powder – I use baking powder to bind the cauliflower. Those who prefer a substitute can swap out all of the baking powder for two and a half teaspoons of ground flax seeds.
Breadcrumbs – Buy plain breadcrumbs at the store, or make your own at home. If you are on a low carb diet, substitute an equal amount of almond flour to get that same crunchy texture.
Cauliflower tot recipe variations
Once you get the recipe down, have fun trying out new flavors with the whole family.
Swap some or all of the cauliflower for an equal amount of broccoli florets, to create copycat Green Giant broccoli tots.
Or substitute up to a cup of cauliflower florets with chopped sweet potato.
Serve the taterless tots plain or loaded with toppings. The recipe also makes a delicious base for your own healthy cheesy cauliflower tater tot casserole!
How to make the best cauliflower tater tots
- Start by lining a large baking sheet with parchment paper or greasing your air fryer tray.
- Chop cauliflower into small florets, then steam until the texture is fall-apart soft. Drain fully, and set the steamed cauliflower aside to cool.
- Preheat the oven to 425 degrees Fahrenheit, or 218 degrees Celsius. Alternatively, heat your air frying machine to as close to this number as it goes.
- In a small bowl, mix the baking powder, garlic powder, salt, flour, and optional dried oregano and black pepper.
- Once cauliflower cools, place it in a clean dish towel or cheesecloth over a sink or bowl. Squeeze out as much moisture as possible. You want it super dry.
- In a large mixing bowl, mash the cauliflower well with a fork or potato masher.
- Stir in the bowl of spices until the mixture resembles a dough. Mash and mix very well. If too dry, stir in a tablespoon or two of water.
- Use clean hands to form the dough into tater tot shapes. Roll each in a bowl of crushed fine breadcrumbs or almond flour.
- Place the cauli tots on the prepared baking sheet or arrange in the air fryer basket. Bake 25 minutes on the center rack of the oven, until lightly browned and crispy. Or air fry ten to fifteen minutes, shaking the basket halfway through.
- Add toppings if desired, such as Parmesan cheese, ranch dressing, chives, or vegetarian bacon bits. Serve hot as a side dish or appetizer. And don’t forget the ketchup!
- Store leftovers in a covered container in the refrigerator for up to five days. Or freeze in a tightly sealed container for up to three months. Thaw and reheat in the oven, microwave, air fryer, or a toaster oven before enjoying.
Health benefits of veggie tots
- Low calorie, at under 100 calories per serving!
- High fiber, added sugar free, cholesterol free, and very low in saturated fat.
- The superfood snack recipe gives you calcium, iron, magnesium, potassium, vitamin K, choline, and B vitamins.
- Cruciferous cauliflower is a nutrition powerhouse vegetable that can help to reduce inflammation and support bone health and good digestion.
The recipe was adapted from my Cauliflower Pizza Crust.
Cauliflower Tater Tots
Ingredients
- 4 cups cauliflower florets (340g)
- 1 1/2 tsp baking powder
- 1/3 cup flour (40g) (spelt, white, oat, gluten free all purpose, sorghum, or almond flour)
- 1 tsp dried oregano (optional)
- 1/4 tsp garlic powder
- 1/2 tsp salt
- 1/4 cup fine breadcrumbs (30g) or almond flour
Instructions
- 1. Line a baking sheet with parchment paper, or grease your air fryer tray.
- 2. Steam cauliflower florets until fall-apart soft. Drain fully, then set aside to cool.
- 3. Preheat the oven to 425 degrees Fahrenheit (218 degrees Celsius). Alternatively, heat the air fryer as close to this temperature as it goes.
- 4. Mix baking powder, garlic powder, salt, flour, and optional oregano in a small bowl.
- 5. Place cooled cauliflower in a clean dish towel or cheesecloth over a sink or bowl, and squeeze out as much liquid as you can.
- 6. Mash with a fork or potato masher until smooth. Then stir the mashed cauliflower with the spice mixture. If too dry, slowly add a little water.
- 7. Press into tater tot shapes with your hands. Roll each cauliflower tot in a bowl of crushed fine breadcrumbs or almond flour.
- 8. Place on the prepared baking sheet or arrange in the air fryer basket. Bake 25 minutes or until lightly browned and crispy. Or air fry ten minutes or until desired, shaking the basket halfway through.
- 9. Serve hot as a side dish or appetizer, with optional toppings of choice.
- 10. Let cool before refrigerating any leftovers in a covered container for up to five days.
Video
Notes
More healthy savory snacks
These were awesome!!! My kids who haven’t been eaten veg smashed them. Crunchy outside and soft inside. I also drizzled a little olive oil on before baking. Thanks!!
These were delicious! Kids loved them… I added smoked paprika and pepper to adult ones and they were delish too.
I made these for my 1yo with dairy and egg allergies. He LOVED them! I added 1 tbsp nutritional yeast for cheese flavour and nutrition, and he kept asking for more. Thanks so much for creating this recipe – it’s hard to find egg-free tots!
Where does the 1/3 cup of flour play into the recipe?
It goes in with the spices. Thanks for catching this!
Could I use frozen cauliflower rice for this recipe? Cook it and then mash it?