Ingredients
Scale
- 1 large head of cauliflower (about 2–2.5 lbs): This is the star of our show, providing the bulk and surprisingly neutral base for our tots. You’ll be ricing it, so aim for a fresh, firm head.
- 1 large egg, lightly beaten: This acts as our primary binder, helping to hold the tots together as they bake or air fry.
- ¾ cup shredded sharp cheddar cheese: Adds a wonderful savory flavor and contributes to the binding and golden-brown color. Feel free to substitute with Parmesan, mozzarella, or a dairy-free alternative.
- ½ cup panko breadcrumbs (or almond flour for gluten-free/keto): Provides structure and helps achieve that desirable crispy exterior. Almond flour works beautifully for a lower-carb option.
- ¼ cup grated Parmesan cheese: Lends an extra layer of salty, umami flavor and aids in crisping.
- 2 tablespoons chopped fresh chives or green onions (optional): Adds a mild, fresh oniony bite and a pop of color.
- 1 teaspoon garlic powder: A classic seasoning that brings aromatic depth.
- ½ teaspoon onion powder: Complements the garlic powder for a well-rounded savory profile.
- ½ teaspoon smoked paprika (optional but recommended): Adds a subtle smoky flavor and lovely color.
- ½ teaspoon salt (or to taste): Essential for enhancing all the other flavors.
- ¼ teaspoon black pepper (or to taste): For a little bit of warmth.
- Olive oil spray or avocado oil spray: For greasing the baking sheet or air fryer basket to prevent sticking and promote crispiness.
Instructions
- Prepare the Cauliflower: Wash the cauliflower head thoroughly. Cut off the florets from the tough core. Discard the core or save it for another use (like vegetable stock).
- Rice the Cauliflower: Working in batches if necessary, add the cauliflower florets to a food processor. Pulse until the cauliflower is broken down into small, rice-like pieces. Be careful not to over-process into a paste. If you don’t have a food processor, you can use the coarse side of a box grater.
- Cook the Cauliflower Rice: You have a couple of options here:
- Microwave Method (Recommended for less moisture): Place the cauliflower rice in a large microwave-safe bowl. Cover with plastic wrap, piercing a few holes for steam to escape. Microwave on high for 4-5 minutes, or until tender-crisp.
- Steaming Method: Place the cauliflower rice in a steamer basket over simmering water. Cover and steam for 5-7 minutes, or until tender-crisp.
- Sauté Method: Heat a tablespoon of olive oil in a large skillet over medium heat. Add the cauliflower rice and cook, stirring occasionally, for 5-8 minutes until softened.
- Cool and SQUEEZE Dry (Crucial Step!): Allow the cooked cauliflower rice to cool slightly until it’s manageable to handle. Transfer the cauliflower rice to the center of a clean kitchen towel (a nut milk bag or several layers of cheesecloth also works wonders). Gather the corners of the towel and twist tightly, squeezing out as much excess moisture as humanly possible over a sink or bowl. This step is absolutely critical for achieving crispy tots. You’ll be surprised how much water comes out! Discard the liquid. The drier your cauliflower, the crispier your tots will be.
- Combine Ingredients: Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper. Lightly spray the parchment paper with olive oil spray. If using an air fryer, you may need to work in batches depending on its size; preheat it to 375°F (190°C). In a large mixing bowl, combine the thoroughly squeezed cauliflower rice, beaten egg, shredded cheddar cheese, panko breadcrumbs (or almond flour), grated Parmesan cheese, chopped chives (if using), garlic powder, onion powder, smoked paprika (if using), salt, and black pepper. Mix everything together thoroughly with a spoon or your hands until well combined and the mixture holds together.
- Form the Tots: Take about 1 to 1.5 tablespoons of the cauliflower mixture and shape it into a small, compact tot shape (oval or cylindrical). Place the formed tots on the prepared baking sheet, ensuring they are not touching to allow for even cooking and crisping. Repeat with the remaining mixture. You should get approximately 24-30 tots.
- Bake or Air Fry:
- Oven Baking: Lightly spray the tops of the cauliflower tots with olive oil spray. Bake in the preheated oven for 20-25 minutes, flipping them halfway through, until they are golden brown and crispy on the outside. For extra crispiness, you can broil them for the last 1-2 minutes, watching carefully to prevent burning.
- Air Frying: Place the tots in a single layer in the air fryer basket, ensuring there’s space between them (work in batches if necessary). Lightly spray the tops with olive oil spray. Air fry at 375°F (190°C) for 12-15 minutes, flipping or shaking the basket halfway through, until golden brown and crispy.
- Serve: Once cooked, let the cauliflower tater tots cool for a few minutes as they will be very hot. Serve them warm with your favorite dipping sauces.
Nutrition
- Serving Size: one normal portion
- Calories: 180
- Fat: 12g
- Carbohydrates: 7g
- Fiber: 4g
- Protein: 10g