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cauliflower tots

Air Fryer Cauliflower Tots

Course: Appetizer
Cuisine: American, Vegetarian
Keyword: Low carb cauliflower recipes
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 20 tots
Calories: 21kcal
Author: Angela Coleby
Easy air fried cauliflower tots make an easy keto snack or side dish.
Print Recipe


  • air fryer


  • 1 medium cauliflower
  • ½ cup Cheddar cheese grated
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ½ cup oat fiber


Make & cook the cauliflower rice

  • Cut the cauliflower into stalks and place in a food processor. Pulse until you have cauliflower rice.
  • Place the cauliflower in a bowl with 3 tablespoons water. Cover the bowl with clingfilm and cook in the microwave for 5 minutes.
  • Remove the bowl from the microwave and allow to stand for 2 minutes. When removing the clingfilm be careful not to scold yourself with the steam.
  • Squeeze any excess water from the cauliflower using either a nutbag or a large strong, paper towel.

Assemble the Tots

  • Place the cooked cauliflower rice into a medium bowl and add the seasoning and grated Cheddar cheese. Mix well.
  • Add the oat fiber to bind the mixture. If the cauliflower mixture is too moist then add more oat fiber.
  • Using clean, damp heads, shape the cauliflower mixture into tots (small barrel shapes). A ball shape works too.

Cooking the Tots

  • Lightly spray the air fryer tray with oil.
  • Place the cauliflower tots in a single layer on the tray and give a quick light spray with oil.
  • Cook at 200C/400F for 10 minutes until golden and crispy.


Makes about 20 medium sized tot at 1g net carb each.
The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
Any nutritional analysis on the website is based on an estimate, calculated by http://nutritiondata.self.com from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.


Serving: 1tot | Calories: 21kcal | Carbohydrates: 6.6g | Protein: 1.4g | Fat: 1.1g | Fiber: 5.6g