Air-Fried Cauliflower Tater Tots


  • 1 medium head of cauliflower, cut into florets
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup breadcrumbs
  • 1 large egg
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • Salt and pepper to taste
  • Cooking spray (for the air fryer basket)


  1. Prepare the Cauliflower:
    • Steam the cauliflower florets until they are very tender, about 15-20 minutes. Alternatively, you can boil them in water for the same amount of time.
  2. Process the Cauliflower:
    • Once the cauliflower is cooked and slightly cooled, transfer it to a clean kitchen towel or cheesecloth. Wrap it up and squeeze out as much excess water as possible. This step is crucial for getting crispy tots.
  3. Make the Tater Tot Mixture:
    • Transfer the squeezed cauliflower to a large bowl. Use a fork or potato masher to mash it until there are no large chunks left.
    • Add the grated Parmesan cheese, breadcrumbs, egg, garlic powder, onion powder, and a pinch of salt and pepper. Mix everything until well combined.
  4. Shape the Tots:
    • Take a tablespoon of the mixture and shape it into a small cylinder, similar to traditional tater tots. Repeat with the remaining mixture.
  5. Prep the Air Fryer:
    • Preheat your air fryer to 400°F (200°C). Spray the basket with cooking spray to prevent sticking.
  6. Cook the Tots:
    • Place the tots in a single layer in the air fryer basket. You might need to do this in batches depending on the size of your air fryer. Spray the tots lightly with cooking spray.
    • Air fry for about 10-12 minutes, shaking the basket halfway through cooking, until the tots are golden brown and crispy.
  7. Serving:
    • Serve the cauliflower tater tots hot with your favorite dipping sauce, such as ketchup, ranch dressing, or a spicy aioli.


Air-fried cauliflower tater tots are not only a healthier alternative to traditional tater tots but also a delicious way to incorporate more vegetables into your diet. They make a perfect snack, side dish, or appetizer for parties and family gatherings. Enjoy the crisp, savory flavor of these tots knowing you’re choosing a healthier option that doesn’t compromise on taste.

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