Cauliflower Tater tots – Crispy Baked Tater Recipe (Only 5 Ingredients!)

January 21, 2026

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Make veggie-packed cauliflower bites in the oven or air fryer, with just a few healthy ingredients and no potatoes!

Crispy baked cauliflower bites

Soft on the inside and crunchy on the outside, they are the perfect family-friendly appetizer or Sunday snack.

The recipe is very easy, With only 5 ingredients.

I was shocked when I tried these crispy cauliflower fingers for the first time. Even after seeing all the ingredients in the bowl, I still couldn’t believe it was made with cauliflower instead of potatoes.

It tastes so much like traditional tarts…it’s unbelievable!

I tried it on my friends, and they all said the same thing: How can this not be real, restaurant style???!!“

You may want to bookmark this recipe for your next book club, potluck, football party, or Super Bowl Sunday. It’s a great conversation starter and fun for a large audience.

Also try the cauliflower alfredo sauce

Healthy, crunchy tater tots with cauliflower

Why you’ll love this healthy cauliflower

Sometimes, what you crave is fatty, fried and completely unhealthy foods, and these occasions require eating large quantities of food.

But there are other times you still want it Comfortable, comfort foodnot just the tired, full, and heavy feelings that can accompany it.

Oven-baked cauliflower bites are perfect for those occasions, giving you the same Addictive crispy texture Also Toots is a classic restaurant.

They’re also certainly just as good as Ore Ida’s frozen dishes. Or maybe better.

The recipe can be Gluten free, soy free, sugar free, and keto friendly. Plus, it’s egg-free, dairy-free, oil-free, and vegan too.

If you’ve ever tried sticky sesame cauliflower or cheesy cauliflower rice, you know that cauliflower has the extraordinary ability to act as a substitute for fats or carbs like pasta, rice, heavy cream, and potatoes.

Video recipe step by step

Main components

cauliflower – You’ll need four cups of chopped small cauliflower florets, which is about half a head of fresh cauliflower.

Frozen cauliflower is also good. Make sure the florets are completely thawed and remove excess water before continuing with the recipe.

I have not tried cauliflower rice and therefore cannot recommend it here. Feel free to experiment, and let me know if you do.

precise – The recipe works with a variety of flours. Options I’ve tried with success include all-purpose flour, whole grain flour, oat flour, gluten-free sorghum or almond flour.

spices – Garlic powder, salt, dried oregano, and black pepper add flavor to this healthy homemade baby treat. You can also add nutritional yeast for a cheddar cheese flavor or a pinch of cayenne pepper or chili powder for spicy kids.

baking powder – I use baking powder to bind the cauliflower. Those who prefer an alternative can replace all the baking powder with 2 1/2 teaspoons ground flaxseed.

bread crumbs – Buy plain bread crumbs at the store, or make your own at home. If you’re on a low-carb diet, substitute an equal amount of almond flour to get the same crunchy texture.

Cauliflower Blueberry Variations Recipe

Once you have the recipe, enjoy trying new flavors with the whole family.

Swap some or all of the cauliflower for an equal amount of broccoli florets to create a mock-up version of the green giant Cut broccoli.

Or replace it with a cup of chopped cauliflower florets Sweet potatoes.

Serve plain or loaded with toppings. The recipe is also a delicious base for your health Cheesy Cauliflower Tater Blueberry Casserole!

How to make the best cauliflower discs

Start by lining a large baking sheet with parchment paper or greasing an air fryer tray.
Cut the cauliflower into small florets, then steam it until smooth. Drain the cauliflower completely, and set it aside to cool.
Preheat the oven to 425 degrees Fahrenheit, or 218 degrees Celsius. Instead, preheat the air fryer to the closest possible number.
In a small bowl, mix baking powder, garlic powder, salt, dried oregano, and optional black pepper.
Once the cauliflower has cooled, place it in a clean dish towel or cheesecloth over a sink or bowl. Squeeze out as much moisture as possible. You want it very dry.
In a large mixing bowl, mash the cauliflower well with a fork or potato masher.
Add the bowl of spices and stir until the mixture becomes dough-like. Mash it and mix it well. If it’s too dry, add a tablespoon or two of water.
Use clean hands to shape the dough into small shapes. Roll each in a bowl of finely ground breadcrumbs or almond flour.
Place the cauliflower pieces on the prepared baking sheet or arrange them in the air fryer basket. Bake for 25 minutes on the middle rack of the oven, until lightly browned and crispy. Or air fry them for ten to fifteen minutes, shaking the basket halfway through.
Add toppings if desired, such as Parmesan cheese, ranch dressing, chives, or vegan bacon bits. Serve hot as a side dish or appetizer. And don’t forget the ketchup!
Store leftovers in a covered container in the refrigerator for up to five days. Or freeze them in an airtight container for up to three months. Defrost and reheat in the oven, microwave, air fryer, or toaster oven before enjoying.

Health benefits of vegetables

Low-calorie, less than 100 calories per serving!
High in fiber, no added sugar, no cholesterol, and very low in saturated fat.
This super premium snack recipe gives you calcium, iron, magnesium, potassium, vitamin K, choline and B vitamins.
Cauliflower is a powerful vegetable that can help reduce inflammation and support bone health and good digestion.

Crispy Cauliflower Bites (low carb, egg-free, keto, vegan)

Recipe adapted from my Cauliflower Pizza.

1. Line a baking tray with parchment paper, or grease an air fryer tray.
2. Steam the cauliflower florets until they fall apart and are tender. Drain it completely, then leave it aside to cool.
3. Preheat the oven to 425°F (218°C). Instead, heat the air fryer to a temperature close to this temperature.
4. Mix baking powder, garlic powder, salt, and optional oregano in a small bowl.
5. Place the cooled cauliflower in a clean dish towel or cheesecloth over a sink or bowl, and squeeze out as much of the liquid as possible.
6. Mash it with a fork or potato masher until smooth. Then stir in the mashed cauliflower with the spice mixture. If it is too dry, add a little water slowly.
7. Press into small shapes with your hands. Roll each piece of cauliflower in a bowl of finely ground breadcrumbs or almond flour.
8. Place on the prepared baking sheet or arrange in the air fryer basket. Bake for 25 minutes or until lightly browned and crispy. Or air fry them for ten minutes or until desired, shaking the basket halfway through.
9. Serve hot as a side dish or appetizer, with optional toppings of your choice.
10. Let cool before refrigerating any leftovers in a covered container for up to five days.