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gluten free air fryer cauliflower tots recipe good food baddie
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5 from 12 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.