Low Carb Air Fried Cheesy Cauliflower Tots

Cheesy Cauliflower Tots Recipe: If you enjoy low carb comfort foods or sneaking in vegetables for your children or family members, this cheesy cauliflower tots recipe is for you. They’re soft on the inside, crispy on the outside, and quick to make! This simple, cheesy cauliflower tots recipe requires only a few ingredients! Low carb and keto cauliflower tater tots with sugar-free ketchup are the ideal healthy comfort food. Follow the recipe card step by step to learn how to make Cheesy Cauliflower Tots Recipe.

Do you want more cauliflower recipes? Cauliflower Avocado Toast Recipe – Best Low Carb Breakfast and Air Fryer Cheesy Cauliflower Hash Browns Recipe

Cheesy Cauliflower Tots Recipe – Ingredients, Preparation & Nutrition Facts

With the carb count in potatoes being so high, tater tots would be very difficult to fit into your macros. Luckily, cauliflower is a great substitute to give you that same crispy texture for a wonderfully kid-friendly side dish. Serve these warm with low carb ketchup or your favorite dipping sauce.


Cooking Method

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Cooking Difficulty
AmericanAir FryerSpringEasy

Air Fryer Cheesy Cauliflower Tots Recipe

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Recipe by RecipesCard Team Course: side dishesCuisine: AmericanDifficulty: Easy


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Low Carb Air Fried Cheesy Cauliflower Tots are a tasty and healthy alternative to traditional potato tots. Made with cauliflower instead of potatoes, these tots are lower in carbs and calories, making them perfect for anyone following a low-carb or keto diet.

Cheesy Cauliflower Tots Ingredients

  • 1 large 1 head cauliflower

  • 1 cup 1 shredded mozzarella cheese

  • 1/2 cup 1/2 grated parmesan cheese

  • 1 large 1 egg

  • 1/4 tsp 1/4 garlic powder

  • 1/4 tsp 1/4 dried parsley

  • 1/8 tsp 1/8 onion powder


  • On the stovetop, fill a large pot with 2 cups water and place a steamer in the pan.
  • Bring water to a boil. Cut the cauliflower into florets and place on steamer basket. Cover pot with lid.
  • Allow cauliflower to steam 7 minutes until fork tender.
  • Remove from steamer basket and place into cheesecloth or clean kitchen towel and let cool.
  • Squeeze over sink to remove as much excess moisture as possible.
  • The mixture will be too soft to form into tots if not all the moisture is removed. Mash with a fork to a smooth consistency.
  • Put the cauliflower into a large mixing bowl and add mozzarella, Parmesan, egg, garlic powder, parsley, and onion powder.
  • Stir until fully combined.
  • The mixture should be wet but easy to mold.
  • Take 2 tablespoons of the mixture and roll into tot shape.
  • Repeat with remaining mixture. Place into the air fryer basket.
  • Adjust the temperature to 320°F and set the timer for 12 minutes.
  • Turn tots halfway through the cooking time.
  • Cauliflower tots should be golden when fully cooked.
  • Serve warm.

Equipment for Cheesy Cauliflower Tots

Nutrition Facts

1 servings per container

Serving Size4 servings

  • Amount Per ServingCalories181
  • % Daily Value *
  • Total Fat 9.5g 15%
    • Sodium 417mg 18%
    • Total Carbohydrate 16.3g 6%
      • Dietary Fiber 3.0g 12%
      • Sugars 3.2g
    • Protein 13.5g 27%

      * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

      How any calories in Cheesy Cauliflower Tots?

      Per serving the recipe Contains 181 kcal, 13.5 grams of protein, 09.5 grams of fat, 417 mg of sodium, fiber 3.0 g, 9.6 grams of carbohydrates, and 3.2 grams of sugars.

      How to make Cheesy Cauliflower Tots?

      The above recipe card shows the preparation time, required ingredients, and a step-by-step process for making perfectly Air-fried Cheesy Low Carb Cauliflower Tots Recipe.

      How much time will take to prepare Cheesy Cauliflower Tots?

      It will take 15 minutes to prepare the ingredients for the recipe, and 12 minutes to cook in the air fryer. It will take approximately 30 minutes to complete.

      Can I use the oven to prepare Cheesy Cauliflower Tots?

      If you don’t have an air fryer you can make these in the oven!

      What ingredients are in Cheesy Cauliflower Tots?

      The main ingredients in Cheesy Cauliflower Tots are cauliflower, mozzarella cheese, and Parmesan cheese, and the remaining ingredients are detailed in the recipe card above.

      Is it healthy to eat Cheesy Cauliflower Tots?

      Cauliflower tots are gluten and grain free, as well as low in carbs. They contain sneaky veggies from the cauliflower and even a protein boost from the cheese!


      These cauliflower tots are a delicious low carb alternative. Crispy, cheesy, and incredibly simple to make in the air fryer. Grab your air fryer and get ready to make these delicious Low Carb Air Fried Cauliflower Tots. These cauliflower rice-based tater tots are cooked in the air fryer for a lighter appetizer that the whole family will enjoy. Despite the fact that these are keto low carb cauliflower tater tots, they also make a healthy side dish or appetizer for almost anyone – regardless of dietary lifestyle. More delicious recipes like this can be found on our Tumblr page, Recipes Card

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