Cauliflower “Tater” Tots

Ingredients

• 1cauliflower
• 2eggs
• 30 g (¼ cup)plain flour
• 50 g (½ cup)grated Parmesan
• 5 g (1 tsp)salt
• to tastefreshly ground black pepper
• as neededoil spray

Instructions

1. 1

   Grate cauliflower

   Grate the cauliflower with a box grater or finely chop it in a food processor. You should have about 830 ml (3½ cups).

2. 2

   Squeeze it dry

   Put the chopped cauliflower in the centre of a clean kitchen towel and twist firmly to remove as much water as possible. Work in 2 batches if that makes it easier.

3. 3

   Mix the mixture

   In a large bowl, combine the squeezed cauliflower, eggs, flour, Parmesan, salt and black pepper.

4. 4

   Shape the tots

   Shape the mixture into small cylinders, using about 1 tablespoon for each tot.

5. 5

   Blot excess moisture

   Set the tots on a paper towel-lined baking tray to absorb any extra moisture.

6. 6

   Spray with oil

   Coat the tots all over with oil spray.

7. 7

   Preheat the air fryer

   Preheat the air fryer to 200°C (400°F).

8. 8

   Air fry in batches

   Arrange the tots in a single layer and air fry at 200°C (400°F) for 10 minutes per batch. Turn them over during the last few minutes so they brown evenly.

9. 9

   Season the tots

   Season with salt and freshly ground black pepper.

10. 10

    Serve them hot

    Serve hot with your favourite dipping sauce.

What are cauliflower “tater” tots?

Tater tots are traditionally small, crisp potato bites associated with American home cooking. This version swaps in grated cauliflower, with egg, flour and Parmesan helping the pieces hold together.

The method keeps the familiar little-cylinder shape and uses an air fryer for browning. Thoroughly squeezing the cauliflower is what helps the mixture stay cohesive rather than wet.

Nutrition and macros by portion

The nutrition label shows one serving as written: 103 calories, 7g protein, 9g carbs, 5g fat.

The cauliflower contributes most of the carbohydrates, while the flour adds some more; eggs and Parmesan provide much of the protein and fat. Serve a portion with a fresh salad or another vegetable side to round out the plate.

Getting the cauliflower ready

Grating: A box grater gives fine, even pieces; a food processor also works if you chop the cauliflower finely. Aim for about 830 ml (3½ cups) once grated or chopped.

Draining: Twist the cauliflower firmly in a clean towel, in batches if needed. Removing excess water makes the mixture easier to shape and helps the tots brown.

How the mixture holds together

Eggs: These bind the cauliflower with the dry ingredients as the tots cook. Mix until the ingredients are evenly distributed.

Flour and Parmesan: Plain flour helps absorb moisture, while grated Parmesan adds savoury flavour. Measure them as listed so the mixture remains shapeable without becoming overly dry.

Shaping and handling

Small portions: Use about 1 tablespoon of mixture per tot and shape it into a short cylinder. Keeping them similar in size helps them cook at the same rate.

Blotting: Rest the shaped tots on a paper towel-lined tray before air frying. Handle them gently, as the mixture is soft before it cooks.

Air-fryer timing and texture

Single layer: Leave space around the tots so hot air can circulate, cooking in batches if necessary. Overlapping them can prevent even browning.

Doneness: Air fry for 10 minutes at 200°C (400°F), turning them during the last few minutes. Look for browned surfaces and tots that hold their shape when lifted.

Serving ideas

Dips: Serve the tots hot with your preferred dipping sauce. A tangy tomato-based dip or a yoghurt dip can complement the salty Parmesan.

On the plate: Pair them with a salad or another vegetable side for a more rounded meal. They also work as a shareable snack alongside other small bites.

Recipe notes & tips

• Squeeze the cauliflower in two batches if the towel becomes difficult to twist.
• Use a tablespoon measure to keep the tots similar in size.
• Keep the air-fryer basket in a single layer and cook in batches as needed.
• Turn the tots during the last few minutes to encourage even browning.
• Serve soon after cooking for the best crisp texture.

Variations

• Add herbs: Mix finely chopped parsley or chives into the cauliflower mixture.
• Try another cheese: Replace some of the Parmesan with a similarly firm, grated cheese.
• Add spice: Stir a pinch of paprika into the mixture for a warmer flavour.
• Change the dip: Serve with a tomato, yoghurt or mustard-based dipping sauce.
• Make them smaller: Shape the mixture into smaller bites and check them as they cook.

Common mistakes to avoid

• Leaving excess water: Squeeze the chopped cauliflower firmly in a clean towel before mixing.
• Making uneven tots: Measure about 1 tablespoon per piece so they cook at a similar pace.
• Overfilling the basket: Arrange the tots in one layer and cook additional batches if needed.
• Skipping the turn: Turn the tots during the last few minutes for more even browning.
• Moving them too roughly: Shape and transfer the uncooked mixture gently so the tots stay intact.

How to store

Refrigerate leftovers in an airtight container for up to 3 days. Reheat in the air fryer until hot and crisp; they may soften if reheated in a microwave.

Frequently asked questions