Cauliflower Tots

These cauliflower tots are a tasty side dish for your favorite black bean burgers. Tasty keto tots satisfy your desire for crispy tots in the healthiest way possible. See tips below for making them in an air fryer!

A hand holds a cauliflower tot after dipping it in a bowl of ketchup. There are more tots in the background.

I’m always looking for healthy side dishes. Truth be told, I’m always looking for delicious side dishes. Being healthy is simply a bonus!

That’s one reason I love these healthy cauliflower tots. They’re crispy in all the right ways, but with minimal carbs and calories, I can feel free to feast away!

How to Make Cauliflower Tots

You can find the full printable recipe, including ingredient quantities, below. But first, here are some explanations of ingredients and steps to help you make this recipe perfect every time.

  1. Pulse cauliflower florets in a food processor.
    How to Make Cauliflower Rice
  2. Cook riced cauliflower in an oiled skillet until tender.
  3. Add nutritional yeast flakes, flax, cornstarch, onions, and cheddar shreds to a bowl.
  4. Add cooked hot cauliflower rice.
    A hand holds a spatula, adding cooked cauliflower rice to a bowl with other ingredients.
  5. Stir to combine.
    A hand holds a spatula, stirring together ingredients in a bowl.
  6. Once it’s cool enough to handle, portion the dough into tater tot form.
    Two hands are forming dough into tot form. There is a wooden cutting board with tots on it.
  7. Roll the tots in the bread crumbs.
    A hand rolls a cauliflower tot in bread crumbs. There is a cutting board with tots on the side.
  8. Bake, fry in a skillet or air fry until golden brown.

Key Ingredients

Here are the ingredients you’ll need for this recipe:

  • Nutritional yeast flakes — If you’re unfamiliar with the nooch (as it’s referred to), it adds a delicious cheesy flavor that’s perfect for this side dish.
  • Flaxseed — We’ll add a bit of ground flaxseed to act as a binder instead of eggs.
  • Cornstarch — Speaking of binding, cornstarch also serves this purpose.
  • Almond meal — I’m using almond meal to keep this recipe low-carb, but you can substitute all-purpose or gluten-free flour.
  • Onion — We’ll use a bit of onion, finely chopped. You can use regular white or yellow onion, or substitute an equal amount of chopped green onion.
  • Vegan cheddar shreds — Feel free to substitute your favorite vegan cheese.
  • Salt — Of course, adding a bit of salt makes these tots delicious!
  • Bread Crumbs — You can leave these out, but I like the crispy coating they add. Feel free to use regular or gluten-free panko crumbs.
  • Olive oil — If baking your tots, you won’t need vegetable oil. A light spray with vegetable cooking spray will do the trick.

Baked, Fried, or Air Fried Cauliflower Tots

There are three ways to prepare your tots: baked, fried, or air fried. Here are the steps for each of these processes:

Baked Cauliflower Tots

  1. Preheat the oven to 375°F/190°C.
  2. Place tots on a baking sheet lined with parchment paper.
    Tater tots are on a baking sheet lined with parchment paper. There are more tots on a cutting board beside the pan.
  3. Drizzle with remaining oil.
  4. Place the pan in the oven and bake for 20 to 25 minutes, until the outside crust is golden.
  5. Use tongs to turn the tots about halfway through cooking.

Fried Tots

  1. Heat one tablespoon of oil in a skillet.
  2. Add tots (cooking them in batches, depending on the size of your pan) and cook until brown on one side.
  3. Use tongs to turn the tots, cooking them equally on each side.
    A hand uses tongs to turn cauliflower tater tots in a skillet.
  4. Transfer to a heated toaster oven.
  5. Repeat with the remaining tots.

Air Fried Tots

  1. Preheat the air fryer to 375°F/190°C.
  2. Add tots in a single layer.
    Cauliflower tots are in the bottom of an air fryer basket.
  3. Give them a light coating of vegetable cooking spray and cook for 5 minutes.
  4. Use tongs to flip the tots and cook for up to 5 minutes until golden brown.
Cheesy cauliflower tots sit on a plate next to a bowl of ketchup. There are more tots in the background.

Why This Recipe is a Winner

  • FAMILY-FRIENDLY — Get the kids involved in shaping the tots before you cook them. Getting the kids involved in dinner makes it a family fun experience!
  • VERSATILE — Add your favorite seasonings, such as garlic powder or cajun seasoning.
  • MAKE-AHEAD — Make a double batch of tots and freeze them to heat and serve for impromptu family meals!

Frequently-Asked Questions

Are cauliflower tots healthy?

Yes, cauliflower tots are healthy because they’re made with nutritious cauliflower, which has very low carbs. Each tot has only 2 net carbs and around 37 calories.

Can you freeze cauliflower veggie tots?

Cauliflower tater tots are freezer friendly. Simply allow them to cool then transfer to a freezer-safe container or bag.

What to Dip Cauliflower Tots in

Serve your keto cauliflower tots with your favorite condiments, such as:

Storage Tips

Transfer tots to an airtight container and keep them in the fridge for up to 5 days. They can be frozen for up to 2 months. To serve, reheat them in a toaster oven or conventional oven heated at 350°F/175°C.

Looking down on a plate of cauliflower tater tots sitting next to a bowl of ketchup.

Comfort Sides Favorites

These cauliflower tots are pretty amazing, but here are even more comfort side dishes you’ll love:

A hand holds a cauliflower tot after dipping it in a bowl of ketchup. There are more tots in the background.

Cauliflower Tots

Enjoy these easy, low-carb cauliflower tater tots as a fun, healthy way to get your tots in! Each tot is crispy on the outside, and flavorful on the inside. Serve them with your favorite black bean burgers.
5 from 3 votes
Course: Side Dish
Cuisine: American
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 21 tots
Calories: 37kcal

Ingredients

  • 4 cups cauliflower florets
  • 1 tablespoon nutritional yeast flakes
  • 1 tablespoon ground flaxseed
  • 1 tablespoon cornstarch
  • 3 tablespoons almond meal (see notes)
  • 2 tablespoons onions, finely chopped
  • ¼ cup vegan cheddar shreds
  • ½ teaspoon salt
  • ½ cup panko crumbs regular or gluten-free
  • 2 tablespoons olive oil (omit for oil-free)

Instructions

  • Place cauliflower florets in a food processor and pulse until broken down in small, rice-sized bits.
  • Place a large skillet over medium-high heat, adding 1 tablespoon of oil. Add the priced cauliflower and cook until heated through. Use a spatula to turn the cauliflower occasionally, allowing them to brown a bit. Cook for up to 10 minutes, until the cauliflower is tender and any moisture has cooked off.
  • Add nutritional yeast flakes, flax, cornstarch, onions, and cheddar shreds to a bowl. Top with cooked hot cauliflower rice. Stir to combine. Once it's cool enough to handle, portion the dough into tater tot form (roughly 1" x 1/2"). This should make around 20 to 25 tots. Roll the tots in the bread crumbs,
  • Bake: Preheat oven to 375°F/190°C. Place tots on a baking sheet lined with parchment paper. Drizzle with remaining oil. Place the pan in the oven and bake for 20 to 25 minutes, until the outside crust is golden. Use tongs to turn the tots about halfway through cooking.
  • Skillet: Heat one tablespoon of oil in a skillet. Add tots (cooking them in batches, depending on the size of your pan) and cook until brown on one side. Use tongs to turn the tots, cooking them equally on each side. Transfer to a heated toaster oven. Repeat with the remaining tots.
  • Air Fryer: Preheat air fryer to 375°F/190°C. Add tots in a single layer. Give them a light spray of vegetable cooking spray and cook for 5 minutes. Use tongs to flip the tots and cook again for up to 5 minutes until golden brown.
  • Serve tots warm with your favorite toppings, like vegan aioli. Store leftovers in an airtight container in the fridge for up to 5 days or in the freezer for up to 2 months.

Recommended Equipment

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Notes

I used almond flour to keep this recipe low carb, but you can substitute regular flour or gluten-free flour.
Calories: 37kcal | Carbohydrates: 3g | Protein: 1g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 85mg | Potassium: 71mg | Fiber: 1g | Sugar: 1g | Vitamin A: 0.02IU | Vitamin C: 9mg | Calcium: 11mg | Iron: 0.3mg

The nutrition information shown is an estimate provided by an online nutrition calculator and should not be considered a substitute for a professional nutritionist’s advice.

2 Responses to Cauliflower Tots

  1. Avatar thumbnail image for MarlyWendy Reply

    5 stars
    These tots are my new favorite snack!

    • Avatar thumbnail image for MarlyMarly

      I’m with you, Wendy! Cauliflower tots for ever!

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