Go Back
–+ servings

Air Fryer Cauliflower Tots

Keto-Recipes
A crunchy, cheesy, kid-friendly veggie snack. Only 3g net carbs per serving.
No ratings yet
Print Recipe
Prep Time 15 minutes
Cook Time 15 minutes
0 minutes
Total Time 30 minutes
Course Snack
Cuisine American
Servings 4 people
Calories 180 kcal

Equipment

Ingredients
  

  • 1 head cauliflower grated or riced
  • 1 large egg beaten
  • 1/2 cup sharp cheddar cheese shredded
  • 1/4 cup parmesan cheese grated
  • 1/2 cup almond flour
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp smoked paprika
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 tbsp fresh parsley finely chopped
  • 1 tsp olive oil spray

Instructions
 

  • Steam the riced cauliflower for 5 minutes until tender. Let it cool slightly.
  • Place steamed cauliflower in a cheesecloth and squeeze out all excess liquid until very dry.
  • In a large bowl, combine dry cauliflower, egg, cheeses, almond flour, and spices. Mix well.
  • Scoop 1 tbsp of mixture and shape into a small cylinder. Repeat for the whole batch.
  • Preheat air fryer to 375°F (190°C). Spray basket lightly with olive oil.
  • Place tots in a single layer. Air fry for 12-15 minutes, flipping once, until crispy.

Notes

For the best results, flash-freeze the shaped tots for 10 minutes before cooking. This prevents them from sticking to the basket. Always ensure your cauliflower is squeezed dry to prevent soggy tots!

Nutrition

Calories: 180kcal
Keyword Air Fryer Cauliflower Tots Recipe, healthy snacks for kids, Keto Veggie Tots
Tried this recipe?Let us know how it was!