Home » Recipes » Cauliflower Tots | Air Fryer or Baked

Cauliflower Tots | Air Fryer or Baked

by Capri Lilly

Delicious, low-carb cauliflower tater tots made with six simple ingredients! This healthy twist on classic tater tots is completely gluten-free and can be made in the air fryer or baked in the oven! Enjoy these as a fun side dish to any meal or a tasty snack!

Serve these Cauliflower Tots with a juicy Bison Burger, Air Fryer Fried Chicken Wings, Spinach Artichoke Pizza, or Beet Quinoa Burgers —the options are endless (and all gluten-free)!

Good Food Baddie Cauliflower Tots Gluten Free

I think it is the ultimate treat when I go to a burger restaurant and they have cauliflower tots on the menu! Am I alone in this? Haha! Tater tots always take me back to my childhood —I was Team Tater Tots over Regular Fries all day! These cauliflower tots are a healthy twist on the infamous classic, but low-carb and a bit healthier!

Air Fry Cauliflower tots with ketchup

Here’s What You Need To Make Cauliflower Tots | Gluten-Free

Ingredients to make air fryer cauliflower tots with baking option
  • Cauliflower: You can pulse cauliflower florets in the food processor to make cauliflower rice or you can use pre-packaged cauliflower rice.
  • Egg: The egg helps to bind the ingredients
  • Cheese: You’ll need shredded cheddar cheese and freshly grated parmesan cheese to create these tasty cheesy tots. (I highly recommend adding the cheese.)
  • Gluten-Free Bread Crumbs: I use Schar Gluten-Free Bread Crumbs. Almond flour is also a great, low-carb option! (Use Almond Flour to make these keto-friendly cauliflower tots)
  • Freshly Chopped Chives: Fresh chives or parsley work great in this recipe!
  • Salt and Pepper: Season with salt and pepper to taste.
Close up of cauliflower tots before cooking
Closeup of Cauliflower Tots Before Baking/Air Fried

How To Make Cauliflower Tots In The Air Fryer

  1. Steam the cauliflower florets in hot water for about 3-4 minutes. Drain and transfer the florets into a food processor, pulse the cauliflower florets into a rice-like consistency. Using a clean cloth or paper towel, squeeze out excess water from the cauilflower. Alternatively, you can also use pre-packaged cauliflower rice (skip the steaming). You’ll need 2 cups of cauliflower rice for this recipe. (If you used pre-packaged cauliflower rice and the mixture needs to bind more, add 1-2 tbsp water.)
  2. Combine the ingredients for the cauliflower tots in a large bowl. Season with salt and pepper to taste.
  3. Scoop about a tablespoon of the mixture into your hands and shape the mixture into a tater-tot shape. Place the tots on a parchment-lined baking sheet.
  4. Arrange the tots in a single layer in the air fryer basket. Spray the tots with cooking oil. Cook at 400°F for 10 to 12 minutes, flipping halfway through. Work in batches until all of the cauliflower tots are cooked.
  5. If you need to reheat any of the tots made first, toss them all into the air fryer and rewarm for 2 minutes.
  6. Serve with your favorite condiment and enjoy!
How to Make Cauliflower Tots in the Air fryer or oven

How To Make Cauliflower Tots In The Oven

  1. Preheat the oven to 375°F.
  2. Steam the cauliflower florets in hot water for about 3-4 minutes. Drain and transfer the florets into a food processor, pulse the cauliflower florets into a rice-like consistency. Using a clean cloth or paper towel, squeeze out excess water from the cauliflower. Alternatively, you can also use pre-packaged cauliflower rice (skip the steaming). You’ll need 2 cups of cauliflower rice for this recipe. (If you used pre-packaged cauliflower rice and the mixture needs to bind more, add 1-2 tbsp water.)
  3. Combine the ingredients for the cauliflower tots in a large bowl. Season with salt and pepper to taste.
  4. Scoop about a tablespoon of the mixture into your hands and shape the mixture into a tater-tot shape. Place the tots on a parchment-lined baking sheet.
  5. Arrange the tots in a single layer. Spray the tots with cooking oil. Transfer to the preheated oven and bake for 20 minutes, flipping halfway through.
  6. Serve with your favorite condiment and enjoy!

How To Store Cauliflower Tots

Store any leftover cauliflower tots in an airtight container in the fridge for up to 5 days. You can also store them in a freezer-safe bag in the freezer for up to 3 months.

How To Reheat The Cauliflower Tots

The best way to reheat cauliflower tots is in the oven or air fryer. This will help the tots get crispy on the outside and warmed all the way through. You can reheat them directly from the fridge or freezer. Simply heat in the air fryer or oven at 400°F until the tots are heated all the way through, typically 3-5 minutes.

Gluten-Free Cauliflower Tots. Close up to show texture

More Delicious {And Super Fun} Side Dish Recipes

Tik Tok’s Popular Accordion Potatoes

Creamy Parsnip Mash

Crispy Baked Sweet Potato Fries

Garlic Herb Polenta Fries

Cauliflower Tots Air Fryer

I hope you enjoy these delicious cauliflower tots!

If you try the recipe, don’t forget to rate the recipe and let me know what you think in the comments below! Take pictures, tag #goodfoodbaddie, and share them with me on Instagram! I love hearing from you! 

Did you make this? Be sure to leave a review below and tag me on Instagram or Pinterest!

gluten free air fryer cauliflower tots recipe good food baddie
Print Recipe
5 from 11 votes

Cauliflower Tots Recipe | Air Fryer or Oven

Delicious, low-carb cauliflower tater tots made with six simple ingredients! This healthy twist on classic tater tots is completely gluten-free and can be made in the air fryer or baked in the oven! Enjoy these as a fun side dish to any meal or a tasty snack!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Appetizer, Dinner, Lunch, Side Dish
Cuisine: American, Gluten-Free, Healthy Options
Keyword: air fryer, baked, cauliflower tater tots, cauliflower tots, cheesy, frozen, gluten-free, keto, low carb, oven
Servings: 6
Calories: 295kcal
Author: Capri Lilly

Ingredients

  • 4 cups Cauliflower Florets, steamed (or 1 16oz package riced cauliflower)
  • 1 Large Egg, lightly beaten
  • 1 cup Shredded Cheddar Cheese
  • 1 cup Freshly Grated Parmesan Cheese
  • 2/3 cup Gluten-Free Breadcrumbs (or regular panko breadcrumbs)
  • 2 tbsp Fresh Chives or Parsley
  • Salt and Pepper, to taste

Instructions

Air Fryer Directions

  • Steam the cauliflower florets in hot water for about 3-4 minutes. Drain and transfer the florets into a food processor, pulse the cauliflower florets into a rice-like consistency. Using a clean cloth or paper towel, squeeze out excess water from the cauliflower. Alternatively, you can also use pre-packaged cauliflower rice (skip the steaming). You'll need 2 cups of cauliflower rice for this recipe. (If you used pre-packaged cauliflower rice and the mixture needs to bind more, add 1-2 tbsp water.)
  • Combine the ingredients for the cauliflower tots in a large bowl. Season with salt and pepper to taste.
  • Scoop about a tablespoon of the mixture into your hands and shape the mixture into a tater-tot shape. Place the tots of a parchment lined baking sheet.
  • Arrange the tots in a single layer in the air fryer basket. Spray the tots with cooking oil. Cook at 400°F for 10 to 12 minutes, flipping halfway through. Work in batches until all of the cauliflower tots are cooked.
  • If you need to reheat any of the tots made first, toss them all into the air fryer and rewarm for 2 minutes.
  • Serve with your favorite condiment and enjoy!

Oven Direction (Baked Cauliflower Tots)

  • Preheat the oven to 375°F.
  • Steam the cauliflower florets in hot water for about 3-4 minutes. Drain and transfer the florets into a food processor, pulse the cauliflower florets into a rice-like consistency. Using a clean cloth or paper towel, squeeze out excess water from the cauliflower. Alternatively, you can also use pre-packaged cauliflower rice (skip the steaming). You'll need 2 cups of cauliflower rice for this recipe. (If you used pre-packaged cauliflower rice and the mixture needs to bind more, add 1-2 tbsp water.)
  • Combine the ingredients for the cauliflower tots in a large bowl. Season with salt and pepper to taste.
  • Scoop about a tablespoon of the mixture into your hands and shape the mixture into a tater-tot shape. Place the tots on a parchment-lined baking sheet.
  • Arrange the tots in a single layer. Spray the tots with cooking oil. Transfer to the preheated oven and bake for 20 minutes, flipping halfway through.
  • Serve with your favorite condiment and enjoy!

Notes

How To Store Cauliflower Tots

Store any leftover cauliflower tots in an airtight container in the fridge for up to 5 days. You can also store them in a freezer-safe bag in the freezer for up to 3 months.

How To Reheat The Cauliflower Tots

The best way to reheat cauliflower tots is in the oven or air fryer. This will help the tots get crispy on the outside and warmed all the way through. You can reheat them directly from the fridge or freezer. Simply heat in the air fryer or oven at 400°F until the tots are heated all the way through, typically 3-5 minutes. 

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18 comments

Dee Moore July 14, 2021 - 6:06 pm

5 stars
This was exactly my type of recipe, 6 simple ingredients and you have tasty bites in minutes!

Reply
Capri Lilly July 14, 2021 - 7:36 pm

Yes! These are a favorite in my household!

Reply
Marta July 15, 2021 - 2:34 am

5 stars
Great way to jazz up cauliflower. Crispy outside, pillowy & flavorful inside. Perfect side.

Reply
Capri Lilly July 15, 2021 - 4:50 pm

Hi Marta! Jazzing up cauliflower is so fun! There is just so much you can do with it. I am glad you liked the recipe!

Reply
Britney Brown July 18, 2021 - 2:21 pm

5 stars
This recipe was so much easier than I thought! I loved how quickly and easily everything comes together and they came out so crispy! We’ve made this twice so far and LOVED it each time!

Reply
Capri Lilly July 20, 2021 - 4:43 pm

Hi Britney! I am so glad you enjoyed the recipe!

Reply
Robin July 19, 2021 - 7:37 am

5 stars
You always make healthy eating so fun – I love these as a side dish or appetizer when entertaining.

Reply
Capri Lilly July 20, 2021 - 4:38 pm

Thank you, Robin! That’s my goal 🙂

Reply
Carita July 19, 2021 - 12:29 pm

5 stars
After seeing this on your Instagram, I ran over to grab the recipe! With my picky toddler, I’m working on finding ways to incorporate veggies and this recipe did not disappoint! The recipe was easy to follow and did not lack flavor. Will definitely be making this again!

Reply
Capri Lilly July 20, 2021 - 4:42 pm

That makes me so happy! The tots are now officially toddler approved! 🙂 Thanks for leaving a review!

Reply
Crystal DaCruz July 20, 2021 - 8:24 pm

5 stars
This idea is brilliant! I am such a cauliflower stan, I knew this recipe was for me! Your instructions were so easy to follow and the tots turned out great!

Reply
Jazz July 21, 2021 - 4:37 pm

5 stars
These tots were a nice, quick side for dinner last night and I didn’t tell anyone they were made with cauliflower! Everyone cleaned their plates.

Reply
Tamara July 21, 2021 - 11:16 pm

5 stars
I’m so happy I found such a delicious alternative to tater tots! These were easy to make, and very tasty. Even my kiddos were fans!

Reply
Jen Sim July 21, 2021 - 11:52 pm

5 stars
I love the fact that you gave this classic a healthy twist and it tasted good too! I served mine with BBQ sauce on meatless Monday. I’m adding them to my vegetarian menu asap!

Reply
Capri Lilly July 22, 2021 - 8:43 pm

These tots with BBQ sauce sounds delish! I am glad you enjoyed the recipe!

Reply
Kari Heron July 26, 2021 - 3:52 pm

5 stars
This was a humongous hit with the kiddies. We snacked on them while watching movies and they were delicious.

Reply
Capri Lilly July 27, 2021 - 9:14 pm

Hi Kari! That is such a fun way to enjoy these tots! I might try that for my next movie night!

Reply
Mila July 27, 2021 - 9:37 pm

5 stars
I’m a cauli-fan, and I was so excited to try this! They were amazing! I tried them in the air-fryer, and it was simple and fast!

Reply

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