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Crispy air fryer cauliflower tots served on a plate with dipping sauce
Sophia James

Air Fryer Cauliflower Tots

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These crispy, cheesy Air Fryer Cauliflower Tots are a healthy twist on classic tater tots—perfect as a snack, side, or appetizer. They're easy, flavorful, and family-approved!
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Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes
Servings: 4 servings
Course: Appetizer, Side Dish, Snack
Cuisine: American, Vegetarian
Calories: 120
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 medium head of cauliflower, chopped into florets
  • 1/2 cup shredded cheese (cheddar or mozzarella)
  • 1/4 cup breadcrumbs (gluten-free if needed)
  • 1 large egg
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 pinch salt and pepper, to taste
  • 1 tbsp chopped parsley or chives (optional)

Equipment

  • air fryer Essential for getting them crispy without deep frying
  • mixing bowl To mash and mix the ingredients
  • Steamer or saucepan Used to steam the cauliflower florets
  • Spoon or hands For shaping the mixture into tots

Method
 

  1. Steam cauliflower florets in a pot with water for 5–7 minutes until tender. Drain and cool slightly.
  2. Mash the cauliflower in a bowl until mostly smooth, leaving a few chunks for texture.
  3. Add cheese, breadcrumbs, egg, garlic powder, onion powder, salt, and pepper. Mix until well combined.
  4. Form the mixture into small, oval-shaped tots using your hands.
  5. Preheat air fryer to 400°F (200°C) for about 5 minutes.
  6. Place tots in a single layer in the basket. Air fry for 10–12 minutes, flipping halfway, until crispy and golden.
  7. Let cool slightly before serving. Enjoy with your favorite dipping sauce.

Nutrition

Calories: 120kcalCarbohydrates: 8gProtein: 6gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 2gCholesterol: 45mgSodium: 210mgPotassium: 330mgFiber: 2gSugar: 2gVitamin A: 260IUVitamin C: 47mgCalcium: 100mgIron: 0.9mg

Notes

Customize them with your favorite cheeses or herbs. Great for sneaking in veggies with picky eaters!

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