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!
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, but if you are using freshly riced cauliflower, steam it for 2 to 3 minutes, or until sofened. Remove any excess liquid. 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
Calories: 16.59kcal | Carbohydrates: 1.34g | Protein: 1.16g | Fat: 0.8g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.07g | Monounsaturated Fat: 0.22g | Trans Fat: 0.001g | Cholesterol: 8.65mg | Sodium: 85.44mg | Potassium: 49.16mg | Fiber: 0.32g | Sugar: 0.33g | Vitamin A: 26.8IU | Vitamin C: 6.84mg | Calcium: 20.5mg | Iron: 0.13mg
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