Cauliflower Tots (Air Fryer)

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!

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

• WATCH RECIPE VIDEO
• WHAT YOU’LL NEED
• PROCESS
• STORAGE INSTRUCTIONS
• SUBSTITUTIONS
• RECIPE NOTES

WATCH RECIPE VIDEO

WHAT YOU’LL NEED

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

• 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.

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.

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.

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.

You may also like:

• Broccoli and Cheese Bites
• Air Fryer Gold Potatoes
• Air Fryer Sweet Potatoes