Craving something deliciously vegan and healthy? Well, these Crispy Vegan Cauliflower Tots are the answer! With the health benefits of cauliflower, these tots are a fun spin on traditional tater tots — all that crunch and flavor without any animal products. These cauliflower tots are perfect to have at your fingertips whether you’re looking for somewhere delicious treats, appetizers or side dishes. Social Media Made Simple! If you want to make the best of cauliflower tots right in your own kitchen this step by step recipe includes nutritional information and serving suggestions.
Recipe: Crispy Vegan Cauliflower Tots
Ingredients for Cauliflower Tots:
- 1 small head of cauliflower, cut into florets
- 60 ml (1/4 cup or 0.6 dl) vegan bread crumbs
- 60 ml (1/4 cup or 0.6 dl) nutritional yeast
- 60 ml (1/4 cup or 0.6 dl) fresh parsley, finely chopped
- 60 ml (1/4 cup or 0.6 dl) onion, finely chopped
- 2 cloves garlic, minced
- 2.5 ml (1/2 teaspoon) paprika
- Salt and pepper to taste
- Olive oil spray (for air frying) or olive oil (for brushing if baking)
- Ketchup or your preferred dipping sauce (for serving)
Nutrition Facts (Approximate values per serving – serves 4):
- Calories: 73
- Total Fat: 1g
- Total Carbohydrates: 13g
- Dietary Fiber: 4g
- Protein: 5g
Servings: This recipe yields approximately 4 servings of Vegan Cauliflower Tots.
Instructions for Making Cauliflower Tots:
- Steam the Cauliflower: Begin by steaming the cauliflower florets in a steamer or microwave-safe dish. Steam until tender but not overly soft, usually 5-7 minutes. Allow the cauliflower to cool slightly after steaming.
- Prepare the Cauliflower: Transfer the steamed cauliflower to a clean kitchen towel and squeeze out any excess moisture. Mash the cauliflower in a large mixing bowl until smooth, leaving a bit of texture for the best cauliflower tots.
- Mix the Ingredients: Add the vegan bread crumbs, nutritional yeast, chopped parsley, onion, garlic, paprika, salt, and pepper to the mashed cauliflower. Stir until well combined to form the base of your cauliflower tots.
- Shape the Cauliflower Tots: Take small portions of the mixture and shape them into small cylinders or ovals to resemble traditional tater tots. Continue until all the mixture is used.
Oven Instructions:
- Preheat the Oven: Preheat your oven to 220°C (425°F).
- Bake the Cauliflower Tots: Place the cauliflower tots on a baking sheet lined with parchment paper. Lightly brush each tot with olive oil. Bake for 20-25 minutes, flipping them halfway through, until they are golden brown and crispy.
Air Fryer Instructions:
- Preheat the Air Fryer: Preheat your air fryer to 200°C (390°F).
- Air Fry the Cauliflower Tots: Lightly spray the cauliflower tots with olive oil. Arrange the tots in a single layer in the air fryer basket, making sure they’re not touching. Air fry for 10-12 minutes, flipping them halfway through, until they are golden brown and crispy.
Serving:
- Serve the Cauliflower Tots: Enjoy your crispy Vegan Cauliflower Tots hot, paired with ketchup or your favorite dipping sauce.
Whether you choose to bake or air fry, these Vegan Cauliflower Tots are a nutritious, flavorful, and satisfying snack that everyone will love. Try both methods to see which one you prefer and enjoy this healthy twist on a classic comfort food!
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