Vegan Cauliflower Tater Tots: A Healthy Twist on a Classic

Move over, traditional tater tots! These Vegan Cauliflower Tater Tots are here to elevate your snack game with fewer carbs and more nutrients. Packed with flavor and featuring a crispy golden crust, they’re a great appetizer, snack, or side dish that everyone will love.

Ingredients

(Makes about 20-24 tater tots)

  • 1 medium head of cauliflower, chopped into florets (about 4 cups)
  • 1/4 cup nutritional yeast
  • 1/4 cup almond flour (or oat flour for a nut-free option)
  • 1 tablespoon ground flaxseed + 2 tablespoons water (flax egg)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon smoked paprika (optional)
  • Salt and black pepper, to taste
  • 2 tablespoons olive oil or avocado oil (for baking or air frying)
  • Fresh parsley, chopped (for garnish)

Instructions

  1. Prepare the Cauliflower:
    • Steam or boil the cauliflower florets until fork-tender, about 5-7 minutes. Drain well and let cool completely.
    • Using a clean kitchen towel or cheesecloth, wring out the excess moisture from the cauliflower. This step is key to ensuring the tots hold their shape and stay crispy.
  2. Make the Mixture:
    • In a large bowl, mash the cauliflower until crumbly (a few small chunks are okay for texture).
    • Add the nutritional yeast, almond flour, garlic powder, onion powder, smoked paprika, and salt and pepper.
    • Stir in the flax egg (combine ground flaxseed and water, let it sit for 5 minutes to thicken). Mix well until the mixture holds together when pressed.
  3. Shape the Tots:
    • Scoop out small portions of the mixture (about 1-2 tablespoons) and shape them into small cylindrical tots with your hands. Repeat until all the mixture is used.
  4. Cook the Tater Tots:
    • For Baking: Preheat the oven to 400°F (200°C). Place the tots on a parchment-lined baking sheet, brush or spray with olive oil, and bake for 20-25 minutes, flipping halfway through, until golden and crispy.
    • For Air Frying: Preheat the air fryer to 375°F (190°C). Lightly grease the basket and cook the tots for 15-20 minutes, shaking the basket halfway through.
  5. Garnish and Serve:
    • Transfer the tots to a serving platter and sprinkle with fresh parsley. Serve warm with vegan ketchup, spicy mayo, or avocado dipping sauce.

Tips & Variations

  • Cheesy Flavor: Add an extra tablespoon of nutritional yeast for a richer cheesy taste.
  • Crispier Tots: If the mixture is too wet, add an additional tablespoon of almond flour to help firm up the texture.
  • Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer for the best texture.

Nutrition Information (Per Serving – 5 Tots)

  • Calories: 85
  • Carbohydrates: 6g
  • Protein: 3g
  • Fat: 5g
  • Fiber: 2g

These Vegan Cauliflower Tater Tots are proof that healthy snacks can also be incredibly tasty. With their crispy exterior and flavorful, fluffy interior, they’re sure to become a favorite in your kitchen!