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Kevin Curry

Low Carb Air Fried Cauliflower Tots

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Low Carb Air Fried Cauliflower Tots

Ingredients for 25 tots

* Optional Substitution Note

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


Step 1

Set oven to 400F.

Step 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.

Step 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.

Step 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.

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.

Step 6

Form tots and place them on a baking tray lined with parchment, or in your air-fryer basket.

Step 7

Spray the tots with avocado oil right before baking or air-frying so the outside gets crispy.

Step 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.

Step 9

Enjoy with your favorite condiment, such as BBQ sauce or ketchup.

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Prep 15min
Cook 10min
Total 25min

Nutrition per serving

About Kevin - author


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!