If you’re like me and trying to sneak more veggies into everyday meals without anyone complaining, these cauliflower tots are a lifesaver. They’re the kind of thing I make on a Sunday afternoon while meal prepping for the week, or when I know the kids will be hovering around the kitchen looking for something to dip in ketchup or mustard.
They come together quickly with riced cauliflower, cheese, breadcrumbs, and simple seasonings. The best part? You can bake them in the oven or get them extra crisp in the air fryer. Either way, they turn out golden on the outside, tender on the inside, and completely irresistible.
Why I Love Making These Little Veggie Tots
Cauliflower has been popping up in everything for good reason—it’s mild, takes on any flavor you throw at it, and adds a healthy punch to meals. These tots are my answer to picky eaters, busy weeknights, and the constant need for new lunchbox ideas.
I started making these when I had a fridge full of leftover riced cauliflower I didn’t want to waste. Now they’re a go-to side for burger nights or a fun swap for fries with sandwiches. They’re easy enough to make with kids helping out, and you don’t need any fancy equipment.
Plus, they reheat like a dream. I usually double the batch so I can pop extras in the fridge for later in the week.
What You’ll Need to Make Them
Here’s what goes into my version of these crispy little bites:
Riced Cauliflower
I often grab a bag of pre-riced cauliflower from the store when I’m in a rush. But if you have a head of cauliflower on hand, you can pulse florets in a food processor or even grate them on a box grater.
Cheese
This gives the tots that melty, gooey middle. I usually go for sharp cheddar or a blend of mozzarella and parmesan, depending on what’s in the fridge.
Breadcrumbs
They help hold everything together and create that perfect crispy exterior. I’ve used both regular and gluten-free Panko with great results.
Eggs
Act as the glue to keep the mixture together. No fancy technique here—just crack and mix.
Seasonings
I keep it simple with salt, pepper, garlic powder, and sometimes a little onion powder. Feel free to experiment with herbs you love.
How I Get the Cauliflower Ready
Cauliflower is full of water, which can turn your tots mushy if you’re not careful. Squeezing out that moisture is key.
Here’s how I do it in my kitchen:
The Quick Press Method
If I’m short on time, I’ll line a colander with a thin tea towel, dump in the cooked riced cauliflower, and press it with the back of a spoon. It’s not perfect but works in a pinch.
The Squeeze Method (My Favorite)
Once the cauliflower has cooled enough to handle, I wrap it tightly in a tea towel and squeeze with both hands like I’m ringing out a wet rag. You’ll be surprised how much liquid comes out. This method always gives me the best, driest base for tots.
My Easy Steps for Shaping and Cooking
Shaping Tots
This part can be a little messy, but that’s half the fun. I scoop a bit of the mixture into my palm, press it into a ball, then gently shape it into a tot. Don’t worry if they’re not perfectly uniform—rustic is charming.
Cooking
- Oven: I line a baking sheet with parchment and bake until they’re golden and firm to the touch. I usually flip them halfway for even browning.
- Air Fryer: This is my preferred way when I want them extra crisp. I place them in a single layer and cook until they’re deeply golden and crunchy.
Either way, your kitchen will smell amazing.
Little Tips from My Kitchen
- If you’re new to making tots, don’t stress if the first few aren’t pretty. Once they bake, they all look and taste fantastic.
- Can’t find pre-riced cauliflower? I often chop a whole head into florets and blitz them in the food processor. Or just grab a box grater.
- Make sure you squeeze out the water really well. Too much moisture makes the mix fall apart and bake up soggy.
- Let them cool for a couple of minutes after baking or air frying—they firm up a bit more as they rest.
Simple Variations to Try
- Gluten-Free: Just swap regular breadcrumbs for your favorite gluten-free brand. I’ve used GF Panko and even homemade toasted crumbs.
- Other Veggies: I’ve tried riced broccoli and even a mix of riced veggies from the store. They’re a fun twist and add a pop of color.
- Dairy-Free: I haven’t tried this with dairy-free cheese myself, but if you have a brand you love that melts well, go for it and let me know how it works.
Meal Prep and Freezing Ideas
These tots aren’t just a quick side—they’re meal prep gold.
I often make a double batch on the weekend:
- Fridge: Store leftovers in an airtight container for up to 3 days.
- Reheat: I warm them in the air fryer for a few minutes or pop them in the oven. They regain their crisp beautifully.
- Freezer: Cooked tots can be frozen in a single layer on a tray, then transferred to a bag or container. I pull them out and reheat them straight from frozen in the air fryer.
How I Love to Serve Them
These little bites are so versatile. In my house, they show up in lunchboxes, on snack boards, and next to everything from grilled chicken to burgers.
I’ve served them with:
- Spicy ketchup or mustard for dipping
- Yogurt-based sauces with herbs and garlic
- Classic ranch dressing
- Even tucked into pita bread with a little tzatziki and salad
They’re kid-friendly, adult-approved, and always disappear fast.
Cauliflower Tots
There’s something incredibly satisfying about biting into a crispy tot—especially when it’s secretly packed with veggies.
Ingredients
- 2 large eggs
- ½ cup panko breadcrumbs
- ¼ cup shredded Parmesan cheese
- ½ cup grated cheddar
- 3 cups riced cauliflower (fresh or thawed from frozen)
- ¼ tsp garlic powder
- ½ tsp Italian seasoning
- ¼ tsp onion powder
- ¼ tsp salt
Instructions
Oven-Baked Method
- Preheat & Prep: Start by heating your oven to 400°F. Line a baking sheet with parchment or lightly grease it.
- Steam the Cauliflower: Place the riced cauliflower in a microwave-safe bowl, cover, and steam for about 4 minutes. Let it cool slightly, then wrap it in a clean dish towel or paper towels and squeeze out as much moisture as possible—this is key for crispy tots.
- Mix It Up: In a large bowl, combine the steamed cauliflower with eggs, cheese, breadcrumbs, and all the seasonings. Stir until everything is well incorporated.
- Shape the Tots: Scoop heaping tablespoons of the mixture and roll them into small cylinders—like classic tater tots.
- Bake: Arrange the tots on your prepared tray and bake for 15 minutes. Carefully flip them, then bake another 5–8 minutes until they’re golden and crisp.
Air Fryer Method
- Prepare as Above: Follow the same steps through shaping the tots.
- Air Fry: Arrange the tots in a single layer in your air fryer basket. Set the temperature to 400°F and cook for 5 minutes, giving the basket a shake around the 3-minute mark to promote even browning.
- Finish & Serve: Depending on your air fryer, you may want to give them an extra minute or two for added crunch. Once golden, remove and serve immediately with your go-to dip.
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 125Total Fat 6gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 3gCholesterol 74mgSodium 320mgCarbohydrates 10gFiber 1gSugar 2gProtein 8g
Dinnerfocus.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
If you’ve never tried making homemade veggie tots, give these a go. They’re simple, tasty, and such a fun way to make cauliflower exciting. If you make them, tell me how they turned out—I always love hearing how other people put their spin on things.
Try other Cauliflower recipes:
