These cauliflower veggie tots have a slight crisp on the outside and are soft and fluffy-textured on the inside. They can be made in the air fryer or the oven, are freezer-friendly, and are great for a quick lunch or dinner!

Air fryer cauliflower tots served with broccoli and ketchup.

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Cauliflower is definitely underrated. It’s usually pushed to the back behind its known counterpart, broccoli, but it is just as nutritious! These air fryer cauliflower tots are a great way to serve the veggie and the perfect food for baby-led weaning! These are so easy to make with prepackaged fresh or frozen cauliflower rice and cook quickly in the air fryer for a quick meal!

Table of Contents

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WHAT YOU’LL NEED

Here is what you’ll need to make these air fryer cauliflower veggie tots:

Ingredients to make cauliflower tots. See recipe card for detailed ingredient quantities.
  • Riced Cauliflower: The base ingredient for these tots.
  • Egg: Used as a binder to help hold the tots together.
  • Breadcrumbs: Another binding agent to help hold the tots together.
  • Parmesan/Mozzarella Cheese: For added flavor and taste.
  • Onion Powder: For added texture and taste. You may also use finely chopped onions for more texture.
  • Salt: Optional Ingredient for added flavor. You can omit this for a younger baby.
Air fryer cauliflower tots served with broccoli and ketchup.

PROCESS

  1. Add the riced cauliflower to a bowl. If you are using frozen cauliflower, steam it in the microwave according to the package instructions, remove any excess liquid and add it to the bowl. Let it cool before adding in the other ingredients so that it doesn’t scramble and cook the egg in the mixture.
  2. Add the egg, breadcrumbs, parmesan, mozzarella, onion powder, and salt to the bowl with the cauliflower.
  3. Mix all of the ingredients until combined. Let the mixture sit for a few minutes so that the ingredients can come together.
  4. Scoop out tablespoon-sized portions and shape them into a tot shape. Place the tots in the air fryer basket with room between them so that they are not touching.
  5. Spray the tots with a light layer of oil to help them obtain a golden brown color. 
  6. Air fry the tots for 12-15 minutes, or until golden brown, shaking the pan halfway through.

STORAGE INSTRUCTIONS

Once cooled, store tots in an airtight container in the refrigerator for up to 3 days. You may also reheat the tots in the air fryer or oven for a few minutes. To freeze, place the cooled tots in a freezer-safe Ziploc bag in an even layer and freeze for up to 3 months.

Air fryer cauliflower tots served with broccoli and ketchup.

SUBSTITUTIONS

  • Eggs: For an egg-free version, substitute the egg with a flax egg by mixing one tablespoon of ground flaxseed meal with three tablespoons of water and letting it sit in the fridge for 15 minutes to set and thicken.
  • Breadcrumbs: I use panko breadcrumbs in this recipe, but for a gluten-free version, replace the breadcrumbs with almond flour.
  • Cheese: For a dairy-free version, substitute the cheese for dairy-free shredded cheese.
Air fryer cauliflower tots served with broccoli and ketchup.

RECIPE NOTES

  • If you are making your own riced cauliflower, cut off florets from a head of cauliflower and chop them into smaller pieces. Pulse the small pieces to form a smoother texture and measure out 1.5 cups of mixture. I love using this nutribullet blender to quickly pulse small amounts!
  • If you prefer a smoother texture, pulse the cauliflower rice in the blender until the mixture is smooth.
  • I scooped out tablespoon-sized portions to make my tots. If you would like smaller tots, scoop out ½ tablespoon-sized portions.
  • You may replace the parmesan cheese with more mozzarella cheese for a lower sodium option.
  • You may also cook these tots in the oven! Bake them at 375 degrees F for 20-25 minutes until golden, flipping them halfway through.
Air fryer cauliflower tots served with broccoli and ketchup.

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Air fryer cauliflower tots served with broccoli and ketchup.

Air Fryer Cauliflower Tots

These cauliflower veggie tots have a slight crisp on the outside and are soft and fluffy-textured on the inside. They can be made in the air fryer or the oven, are freezer-friendly, and are great for a quick lunch or dinner!
5 from 7 votes
Print Pin Rate
Course: dinner, lunch
Cuisine: American
Keyword: air fryer, cauliflower, easy veggie tots
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 24 tots

Ingredients 

  • 12 oz package of riced cauliflower fresh or frozen
  • 1 egg
  • ¼ cup Panko breadcrumbs
  • ¼ cup parmesan cheese, grated
  • ¼ cup mozzarella cheese
  • ¼ tsp onion powder
  • ½ tsp salt optional
  • oil spray ex: avocado oil spray

Instructions

  • Add the riced cauliflower to a bowl. If you are using frozen cauliflower, steam it in the microwave according to the package instructions, remove any excess liquid and add it to the bowl. Let it cool before adding in the other ingredients so that it doesn't scramble and cook the egg in the mixture.
  • Add the egg, breadcrumbs, parmesan, mozzarella, onion powder, and salt to the bowl with the cauliflower.
  • Mix all of the ingredients until combined. Let the mixture sit for a few minutes so that the ingredients can come together.
  • Scoop out tablespoon-sized portions and shape them into a tot shape. Place the tots in the air fryer basket with room between them so that they are not touching.
  • Spray the tots with a light layer of oil to help them obtain a golden brown color. 
  • Air fry the tots at 400 degrees F for 12-15 minutes, until golden brown, shaking the pan halfway through.

Notes

  • If you are making your own riced cauliflower, cut off florets from a head of cauliflower and chop them into smaller pieces. Pulse the small pieces to form a smoother texture and measure out 1.5 cups of mixture. I love using this nutribullet blender to quickly pulse small amounts!
  • If you prefer a smoother texture, pulse the cauliflower rice in the blender until the mixture is smooth.
  • I scooped out tablespoon-sized portions to make my tots. If you would like smaller tots, scoop out ½ tablespoon-sized portions.
  • You may replace the parmesan cheese with more mozzarella cheese for a lower sodium option.
  • You may also cook these tots in the oven! Bake them at 375 degrees F for 20-25 minutes until golden, flipping them halfway through.

Nutrition

Nutrition Facts
Air Fryer Cauliflower Tots
Amount per Serving
Calories
16.59
% Daily Value*
Fat
 
0.8
g
1
%
Saturated Fat
 
0.4
g
3
%
Trans Fat
 
0.001
g
Polyunsaturated Fat
 
0.07
g
Monounsaturated Fat
 
0.22
g
Cholesterol
 
8.65
mg
3
%
Sodium
 
85.44
mg
4
%
Potassium
 
49.16
mg
1
%
Carbohydrates
 
1.34
g
0
%
Fiber
 
0.32
g
1
%
Sugar
 
0.33
g
0
%
Protein
 
1.16
g
2
%
Vitamin A
 
26.8
IU
1
%
Vitamin C
 
6.84
mg
8
%
Calcium
 
20.5
mg
2
%
Iron
 
0.13
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.
TRIED THIS RECIPE?Rate in the comments below or tag @feedingtinybellies on Instagram!

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6 Comments

    1. Hi Danielle! Here is the storage info for these tots: “Once cooled, store tots in an airtight container in the refrigerator for up to 3 days. To reheat, microwave for 15-20 seconds or until warmed through. You may also reheat the tots in the oven or an air fryer for a few minutes. To freeze, place the cooled tots in a freezer-safe Ziploc bag in an even layer and freeze for up to 3 months.”

    1. Hi Sheena! Yes, you can use frozen riced cauliflower! Just steam it according to package instructions and drain out any liquid before mixing with the other ingredients.

  1. 5 stars
    SO GOOD!! Thank you for sharing this. This is the second recipe I have tried from your website and I am blown away! So happy to have stumbled across your recipes 🙂

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