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Low Carb Air Fried Cauliflower Tots

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 220
Protein 17g
Fat 12g
Carbs 10g
Total Time 25 minutes

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Air Fryer Cauliflower Tots Recipe

Ingredients

Low Carb Air Fried Cauliflower Tots
Ingredients for 25 tots

5 servings (1 serving = 5 tots)

  • 1lb cauliflower florets, LIGHTLY steamed
  • 1 1/2 cups grated parmesan
  • 1/3 cup finely shredded cheddar (optional)
  • 1 egg, lightly beaten
  • 1 cup panko
  • 1 teaspoon garlic powder
  • 2 teaspoons onion powder
  • 2 teaspoons dried thyme
  • pinch of sea salt & pepper
Steps
  1. Set oven to 400F.
  2. Place floret in a microwaveable safe bowl.  Add a 3 tablespoons of water to it.  Cover and microwave the florets for no more than 3 minutes.  Alternatively, bring some water to a boil in a large pot.  Add the florets to a steamer basket, then cover and steam for 6 to 8 minutes.  You DO NOT want the florets to be very tender.
  3. Place the florets in a food processor and pulse blend to create rice.  DO NOT over do it and make it so fine like couscous.  It should look like grains of rice.
  4. Dump the “rice” onto a cheesecloth or heavy duty paper towel. Fold up the ends and squeeze out as much water as possible.  This is HUGELY important.  DO NOT SKIP THIS STEP.
  5. Empty the “squeezed” rice into a bowl and add the remaining ingredients.  Stir it up.  If the mixture seems to dry after mixing, test out making a tot – once you squeeze the ingredients together, the moisture and the egg should be enough to hold it together.  If it is still too dry, then simply add another lightly beaten egg.
  6. Form tots and place them on a baking tray lined with parchment, or in your air-fryer basket.
  7. Spray the tots with avocado oil right before baking or air-frying so the outside gets crispy.
  8. Cook for 8 to 10 minutes, or until the tots are golden brown.  If you need to cook in batches, then do that. Don’t rush it.
  9. Enjoy with your favorite condiment, such as BBQ sauce or ketchup.

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Calories
220
Protein
17g
Fat
12g
Carbs
10g
Sodium
Fiber
3g
Sugar
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.