5.0 from 267 votes
Air Fryer Cauliflower Tater Tots
Simple and easy to make, these cauliflower tater tots are a great low carb alternative. Crispy, cheesy and so easy to cook in the air fryer.
Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 4 servings
Calories: 196 kcal
Course:
Appetizer
Cuisine:
American
Ingredients
- 1 cauliflower cut into small florets (about 4 cups)
- 1 cup grated Parmesan cheese
- 1 large egg
- ⅓ cup breadcrumbs
- 1 teaspoon kosher salt
- ½ teaspoon garlic powder
- chopped parsley for serving
Instructions
- Place the cauliflower in a large pot with about 1” of water in the bottom. Add a lid and place the pan over medium heat. Allow the cauliflower to cook for 15-18 minutes, or until it is fork tender.
- Drain the water and transfer the cauliflower to the bowl of a food processor.
- Pulse the cauliflower until it is riced.
- Transfer the riced cauliflower to a clean kitchen towel, allow it to cool enough to handle and squeeze out any liquid.
- Transfer the drained cauliflower to a large bowl and add the parmesan cheese, egg, breadcrumbs, salt and garlic powder. Stir to combine.
- Once the mixture is uniform and starting to clump together, scoop out 1 tablespoon at a time and form it into a tight ball. Then, pinch the sides of the ball to create a long, oval shape. Repeat with the remaining tots.
- Spray the air fryer basket with olive oil spray. Add the cauliflower tots to the basket, making sure not to overcrowd the pan. Cook at 400°F for 10-12 minutes, or until the cauliflower tots are golden brown and crispy.
- Garnish with freshly chopped parsley and a sprinkle of parmesan, if desired. Serve with your favorite dipping sauces.
Cup of Yum
Notes
- Storage: Leftovers can be stored in an airtight container for up to 4 days and can be reheated in the air fryer.
- Oven Instructions: Place on a lined baking sheet and bake at 400°F for 25-30 minutes, flipping halfway through
Nutrition Information
Calories
196kcal
(10%)
Carbohydrates
15g
(5%)
Protein
15g
(30%)
Fat
9g
(14%)
Saturated Fat
5g
(25%)
Trans Fat
1g
Cholesterol
63mg
(21%)
Sodium
1088mg
(45%)
Potassium
498mg
(14%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Vitamin A
276IU
(6%)
Vitamin C
69mg
(77%)
Calcium
332mg
(33%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 196
% Daily Value*
| Calories | 196kcal | 10% |
| Carbohydrates | 15g | 5% |
| Protein | 15g | 30% |
| Fat | 9g | 14% |
| Saturated Fat | 5g | 25% |
| Trans Fat | 1g | 50% |
| Cholesterol | 63mg | 21% |
| Sodium | 1088mg | 45% |
| Potassium | 498mg | 11% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 276IU | 6% |
| Vitamin C | 69mg | 77% |
| Calcium | 332mg | 33% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.