Nutrition

Cauliflower Tater Tots – Crispy Roasted Recipe (Only 5 Ingredients!)

Make these veggie-packed cauliflower tater tots in the oven or air fryer using just a few healthy ingredients and no potatoes!

Crispy Roasted Cauliflower Tater Tots

Soft on the inside and crunchy on the outside, they’re perfect as a family-friendly appetizer or Sunday game day snack.

And the recipe is very simple, With just 5 ingredients.

I was shocked the first time I tried these crunchy cauliflower tots. Even after looking at each of the ingredients in the bowl, I couldn’t believe that it was made with cauliflower and not potatoes.

They taste so similar to traditional tater tots… I can’t believe it!

I tried it on my friends and they all said the same thing. How could these not be actual restaurant style tater tots???!!”

Bookmark this recipe for your next book club, potluck, football party, or Super Bowl Sunday. It’s a great conversation starter and a big crowd pleaser.

Try Cauliflower Alfredo Sauce

Crispy and Healthy Tater Tots with Cauliflower

Why You’ll Love These Healthy Cauliflower Tots

Sometimes what you crave is fatty, fried, and not-at-all-healthy comfort food. In that case, you need real tater tots.

But there are times when you still want it. Cozy and delicious comfort foodIt’s just not the tired, full, heavy feelings that can come with it.

Oven-baked cauliflower tots are perfect for such occasions. Addictive crunchy texture Like classic restaurant tater tots.

And they’re also just as good as Ore Ida Frozen Tater Tots. Or maybe it’s better.

Here’s the recipe: Gluten Free, Soy Free, Sugar Free, Keto Friendly. Plus, it’s egg-free, dairy-free, oil-free, and vegan.

If you’ve ever had sticky sesame cauliflower or cheesy cauliflower rice, you know that cauliflower is an excellent substitute for fats or carbohydrates like pasta, rice, heavy cream, and potatoes.

Step-by-step recipe video

main ingredients

Cauliflower – You will need 4 cups of small chopped cauliflower florets. This is about half a head of fresh cauliflower.

Frozen cauliflower also works well. Before proceeding with the recipe, be sure to completely thaw the flower parts, thawing them out and squeezing out any excess water.

I’ve never had riced cauliflower, so I can’t recommend it here. Feel free to experiment and let me know if it works for you.

flour – The recipe works with a variety of flours. Options I’ve tried with success include all-purpose flour, whole grain spelled flour, oat flour, gluten-free millet, or almond flour.

Spices – Garlic powder, salt, and optional dried oregano and pepper add flavor to these healthy homemade tots. You can also add nutritional yeast for a cheddar cheese flavor or cayenne or chili powder for spicy tots.

Baking powder – I use baking powder to bind the cauliflower. Those who prefer a substitute can replace the entire baking powder with 2.5 teaspoons of ground flaxseed.

Travel route – You can buy regular bread flour at the store or make your own at home. If you’re on a low-carb diet, substitute an equal amount of almond flour for the same crunchy texture.

Cauliflower Tots Recipe Variations

Download the recipe and have fun trying new flavors with the whole family.

Make mimic green giants by swapping some or all of the cauliflower for an equal amount of broccoli florets. Broccoli Tots.

Or substitute a cup of chopped cauliflower florets. sweet potato.

Serve Taterless Tots plain or with toppings. This recipe also makes a delicious base for your health. Cheesy Cauliflower Tater Tot Casserole!

Cauliflower Tots Recipe (Low Calorie Snack)

How to Make the Best Cauliflower Tater Tots

Start by lining a large baking sheet with parchment paper or oiling an air fryer tray.
Cut the cauliflower into florets and steam them until the texture is soft. Drain completely and set aside the steamed cauliflower to cool.
Preheat the oven to 425 degrees Fahrenheit, or 218 degrees Celsius. Alternatively, heat your air fryer as close to this number as possible.
In a small bowl, combine baking powder, garlic powder, salt, flour, and optionally dried oregano and pepper.
Once the cauliflower has cooled, place it in a clean dishtowel or cheesecloth and place it in the sink or on a bowl. Squeeze out as much water as possible. You want something very dry.
In a large mixing bowl, mash the cauliflower well with a fork or potato masher.
Stir the bowl of spices until the mixture resembles a paste. Mash and mix well. If it’s too dry, add a tablespoon or two of water and stir.
Using clean hands, shape the dough into tater tot shapes. Place each in a bowl with crushed fine bread crumbs or almond flour.
Place collie tots on prepared baking sheet or arrange in air fryer basket. Bake on the center rack of the oven for 25 minutes until lightly browned and crispy. Alternatively, air fry for 10 to 15 minutes, shaking the basket in between.
If desired, add toppings such as parmesan cheese, ranch dressing, chives, or vegan bacon bits. Enjoy as a warm side dish or appetizer. And don’t forget the ketchup!
Store leftovers in a covered container in the refrigerator for up to 5 days. Alternatively, you can freeze it in a tightly sealed container for up to 3 months. Defrost in the oven, microwave, air fryer, or toaster oven and then reheat.

Chocolate Covered Katie Keto Party Snacks

Health Benefits of Vegetable Tots

Low in calories, less than 100 calories per serving!
It’s high in fiber, sugar-free, cholesterol-free, and very low in saturated fat.
Superfood snack recipes provide calcium, iron, magnesium, potassium, vitamin K, choline, and B vitamins.
Cruciferous cauliflower is a nutrient-dense vegetable that helps reduce inflammation and supports bone health and digestion.

Crispy Cauliflower Tater Tots (Low Carb, Egg Free, Keto, Vegan)

The recipe is adapted from Cauliflower Pizza Crust.

1. Line a baking sheet with parchment paper or grease an air fryer tray.
2. Steam the cauliflower florets until soft. Drain completely and set aside to cool.
3. Preheat oven to 425 degrees F (218 degrees C). Alternatively, heat your air fryer as close to this temperature as possible.
4. In a small bowl, combine baking powder, garlic powder, salt, flour, and optionally oregano.
5. Place the cooled cauliflower in a clean dishtowel or cheesecloth over a sink or bowl and squeeze out as much water as possible.
6. Mash using a fork or potato masher until smooth. Then mix the mashed cauliflower with the spice mixture. If it’s too dry, slowly add a little water.
7. Press with your hands to form a tater tot shape. Roll each cauliflower tot in a bowl of crushed fine breadcrumbs or almond flour.
8. Place on the prepared baking sheet or place in the air fryer basket. Bake for 25 minutes, or until lightly browned and crispy. Alternatively, air fry for 10 minutes or until desired, shaking the basket in between.
9. Serve hot as a side dish or appetizer with optional toppings.
10. Let leftovers cool, then store in a covered container in the refrigerator for up to 5 days.