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Cauliflower tater tots on a white plate with ketchup.
Cauliflower Tater Tots
Prep Time
25 mins
Cook Time
10 mins
Total Time
35 mins
Want to lighten up your favorite tater tots? Just use cauliflower instead of potato, and then air-fry instead of deep-frying. Done! From Air Fry Genius by Meredith Laurence.

Course: Side Dishes, Appetizers/Snacks
Cuisine: American
Keyword: Great Snacks, Vegetarian, Low Carb, Comfort Food, Kid Friendly, healthy recipes
Servings: 6
Calories: 100 kcal
Author: The Blue Jean Chef, Meredith Laurence
  • 1 head of cauliflower
  • 2 eggs
  • ¼ cup all-purpose flour*
  • ½ cup grated Parmesan cheese
  • 1 teaspoon salt
  • freshly ground black pepper
  • oil in a spray bottle
  1. Grate the head of cauliflower with a box grater or finely chop it in a food processor. You should have about 3½ cups. Place the chopped cauliflower in the center of a clean kitchen towel and twist the towel tightly to squeeze all the water out of the cauliflower. (This can be done in two batches to make it easier to drain all the water from the cauliflower.)
  2. Place the squeezed cauliflower in a large bowl. Add the eggs, flour, Parmesan cheese, salt and freshly ground black pepper. Shape the cauliflower into small cylinders or “tater tot” shapes, rolling roughly one tablespoon of the mixture at a time. Place the tots on a cookie sheet lined with paper towel to absorb any residual moisture. Spray the cauliflower tots all over with oil.
  3. Pre-heat the air fryer to 400°F.
  4. Air-fry the tots at 400ºF, one layer at a time for 10 minutes, turning them over for the last few minutes of the cooking process for even browning. Season with salt and black pepper. Serve hot with your favorite dipping sauce.

Recipe Video

Recipe Notes

These little tots freeze really well, so you can make them well in advance. Freeze them raw on a cookie sheet and then proceed with steps 3 and 4 when you’re ready. You can also freeze them after they have been air-fried and just re-heat them in your air fryer at 350ºF for 6 minutes. If you would like this snack a little cheesier, substitute grated Cheddar cheese for the Parmesan cheese. Yum!

Nutrition Facts
Cauliflower Tater Tots
Amount Per Serving
Calories 100 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 2g10%
Cholesterol 62mg21%
Sodium 565mg24%
Potassium 317mg9%
Carbohydrates 9g3%
Fiber 2g8%
Sugar 2g2%
Protein 7g14%
Vitamin A 150IU3%
Vitamin C 46.2mg56%
Calcium 122mg12%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.