5-ingredient Baked Cauliflower Tots (Oven Or Air Fryer) Recipe

Say no to potatoes and deep fries. Instead, make cheesy cauliflower tots with only five things.


– 2 medium heads cauliflower, cut into floret – 1/4 cup small diced onion – 1/4 cup grated Parmesan cheese – 1/4 cup finely ground breadcrumb – 1 large egg


Heat the oven to 350°F. Coat a nonstick baking sheet with cooking spray. 

Step 1

A large saucepan should boil salty water. Boil cauliflower florets for 5–10 minutes until fork tender. A food processor can process drained florets. 

Step 2

Pulsing cauliflower for a few seconds makes rice-sized bits. Do not overmix cauliflower or it will be too wet to shape.

Step 3

Put 3 packed cups of cauliflower in a big bowl. See Kelly's Notes. Mix chopped onion, Parmesan cheese, breadcrumbs, egg, 1 tsp salt, and ¼ tsp pepper till desired consistency (like mashed potatoes). 

Step 4

Hand-form potato tots with 1–2 spoonfuls of mixture. Form remaining mixture into 1-inch tots on prepared baking sheet.

Step 5

Bake the tots for 20 minutes, flip, and bake for 10–15 minutes until crisp. Remove and serve with ketchup, pesto, hummus, or your favorite sauce.

Step 6


– Serving: 1tot,  – Calories: 17kcal,  – Carbohydrates: 2g,  – Protein: 1g, Fat: 1g,  – Saturated Fat: 1g,  – Trans Fat: 1g,  – Cholesterol: 5mg,  – Sodium: 28mg,  – Potassium: 104mg,  – Fiber: 1g,  – Sugar: 1g,  – Vitamin A: 13IU,  – Vitamin C: 16mg,  – Calcium: 18mg,  – Iron: 1mg

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