Seasoned Cauliflower Tater Tots

Thursday, June 2, 2022
You’ll love these easy cauliflower tater tots for a healthy and delicious side dish plus they're a great snack for those who count calories.

It's the perfect way to get kids to eat their vegetables and these will fool them that they're not a potato tater tot.

The recipe is super easy, with just a few ingredients and air fry cooking makes them a breeze but of course, if you don't have an air fryer, you can also bake them with our instructions below.

This low-carb, low-calorie cauliflower will astonish you with how much they taste and transform into your favorite potato tater tots but made with cauliflower instead of potatoes.

These are certainly a  healthy tasty side dish alternative for the kiddos and they will never know it's cauliflower instead of shredded potatoes.

We even have additions to make a variety of perfect vegetable-style tots.

Scroll down to my printable recipe card and find out how to make these delicious cauliflower tater tots


this is cauliflower made into tater tots in a red checkered paper with ketsup





cauliflower tater tots


Healthy Cauliflower Tots



We have seasoned ours and changed them up to get different flavors from plain to cajun styles using our homemade seasoning blends of salt.


You can even sneak some other vegetables in there for colors like half cauliflower and half broccoli so they have another twist in the flavor.


cauliflower tater tot ingredients


Tips:


  1. squeeze all the water out of the cauliflower and blot dry
  2. mix with other grated fine vegetables you like
  3. add additional herbs or spices for a kick in flavor
  4. reheat these in the oven or air fryer with leftovers
  5. store in the refrigerator covered, they will last 2 days
  6. these do not freeze well
  7. steam the cauliflower before making them into tots
  8. serve with a dipping sauce or hot sauce, ketchup, marinara sauce or pub beer melted cheese
  9. Baked version: place on parchment paper, and spray the tots with cooking oil. Bake at 400 degrees until crispy on the outside around 18 to 20 minutes




Addition Suggestions:

  1. minced or grated onion
  2. grated carrot
  3. riced broccoli


this is riced cauliflower in a kitchenaid food processor


Ingredients You Will Need:

  • riced cauliflower
  • egg
  • bread crumbs
  • seasoning salt
  • olive oil
  • granulated garlic powder
  • pepper
  • optional: cayenne pepper for heat


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Easy Side Dish or Snack


There are so many reasons to try cauliflower instead of potatoes.

Just give it a try and see how easy these cauliflower tater tots are to make and experiment with seasonings you may like and don't forget to check out our Seasoning Salt recipe.

It really will amaze your family, friends, and yourself how delicious these really are!

Let me know how you like them in the comments good or bad.


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cauliflower recipes, side dish recipes, healthy recipes, air fryer recipes
American
Yield: 20
Author: Claudia Lamascolo
Seasoned Cauliflower Tater Tots

Seasoned Cauliflower Tater Tots

These are a tater tot made with cauliflower, egg, breadcrumbs, spices, and air fried. until crispy!
Prep time: 15 MinCook time: 12 MinTotal time: 27 Min

Ingredients

  • 4 cups cleaned and cut up cauliflower florets
  • 1 cup grated Parmesan and Pecorino Romano blended cheese
  • 1 large egg
  • 1/3 cup breadcrumbs and more for on top
  • 1 teaspoon seasoning salt
  • 1 teaspoon granulated garlic powder
  • chopped parsley for serving
  • Optional: a pinch of cayenne pepper

Instructions

  1. Steam the cauliflower for around 15 minutes and put the cauliflower in the food processor.
  2. It should look riced.
  3. Squeeze out the water.
  4. Place in a bowl with all the ingredients.
  5. Shape into whatever you like logs, rounds, tot shaped.
  6. Brush the basket in the air fryer with olive oil.
  7. Preheat the air fryer for 4 minutes at 400 degrees.
  8. Add the tots not crowding in the basket.
  9. Sprinkle the tops with more breadcrumbs (optional) and brush with cooking oil (or cooking spray but do not do that inside the air fryer)
  10. Air fry until browned around 10 to 14 minutes.
  11. Store leftovers in the refrigerator and reheat in the air fryer.
  12. These will stay fresh for around 2 days.

Notes

Tips:


  1. squeeze all the water out of the cauliflower and blot dry
  2. mix with other grated fine vegetables you like
  3. add additional herbs or spices for a kick in flavor
  4. reheat these in the oven or air fryer with leftovers
  5. store in the refrigerator covered, they will last 2 days
  6. these do not freeze well
  7. steam the cauliflower before making them into tots
  8. serve with hot sauce, ketchup, or marinara sauce
  9. Baked version: place on parchment paper, and spray the tots with cooking oil. Bake at 400 degrees until crispy on the outside around 18 to 20 minutes


Addition Suggestions:

  1. minced or grated onion
  2. grated carrot
  3. riced broccoli


Nutrition Facts

Calories

35.63

Fat (grams)

1.75

Sat. Fat (grams)

0.99

Carbs (grams)

2.61

Fiber (grams)

0.5

Net carbs

2.11

Sugar (grams)

0.54

Protein (grams)

2.56

Sodium (milligrams)

199.2

Cholesterol (grams)

14.5


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Disclosure: This recipe was originally shared in 2017. It was edited and re-published in 2022.