These Cauliflower Sweet Potato Tots are a wholesome twist on a classic favorite, perfect for guilt-free snacking or as a savory side.
Packed with fiber, plant-based protein, and healthy fats, they’re naturally low in saturated fat and gluten-free.
Quick, easy, and freezer-friendly, they make a satisfying option for everyday meals, lunchboxes, or meal prep.
Cauliflower Sweet Potato Tots
Equipment
- 1 medium bowl
- Food processor (1 unit)
- Baking sheet (1 unit)
- Parchment paper (1 sheet)
- Air Fryer or Oven
- Measuring Cups and Spoons
- Small cookie scoop or tablespoon
- Cheesecloth or hand towel
Ingredients
- 1 large sweet potato 350 g, about 3 cups grated/shredded
- 1 small head cauliflower riced (3 cups)
- 1 teaspoon garlic powder
- 1 teaspoon seasoned salt or kosher salt
- 1 teaspoon dried herbs optional, e.g., chives
- ½ cup chopped onion
- ½ cup grated Parmesan or nutritional yeast
- 3 –4 teaspoons olive oil plus extra for brushing
- 1 large egg white or ½–1 tablespoon extra starch for vegan option
- 3 –4 tablespoons arrowroot or cornstarch 4 tbsp if vegan
- ⅓ cup shredded cheese or vegan cheese optional
- Cooking oil spray
Instructions
- Prepare the Sweet Potato: Start by peeling your sweet potato and cutting it into small, uniform pieces. This ensures even cooking. Place the pieces in a steamer basket over simmering water on the stovetop, or alternatively, use a microwave-safe dish with a splash of water. Steam the sweet potato for about 3–4 minutes until it is just tender but not fully cooked. The goal is to soften it enough to grate without turning it mushy.
- Shred and Drain the Sweet Potato: Once steamed, transfer the sweet potato pieces into a food processor. Pulse until the texture resembles finely grated strands. If you don’t have a food processor, a box grater works perfectly. After grating, place the shredded sweet potato into a clean kitchen towel or cheesecloth and gently squeeze out any excess moisture. This step is crucial for achieving crispy tots later. Place the drained sweet potato in a large mixing bowl and set aside.
- Cook and Prepare Cauliflower Rice: Rinse and pat dry your cauliflower. Use a food processor or a box grater to rice it until small, uniform pieces are formed. Steam the cauliflower rice in a microwave-safe bowl for 2 minutes or over the stovetop in a covered skillet with 1 tablespoon of water. You want the cauliflower to be tender but still slightly firm (“al dente”). Remove from heat and use a towel or cheesecloth to press out as much water as possible. Add the drained cauliflower to the mixing bowl with the sweet potato.
- Mix Flavorings and Binders: To the bowl containing sweet potato and cauliflower, add garlic powder, seasoned salt (or kosher salt), optional dried herbs, chopped onion, Parmesan or nutritional yeast, olive oil, and egg white (or additional starch for a vegan version). Add 3–4 tablespoons of arrowroot or cornstarch to help bind the mixture. If using optional shredded cheese, fold it in at this stage. Mix everything thoroughly by hand until evenly combined. The mixture should hold together when pressed gently but still feel light.
- Shape the Tots: Using a tablespoon or small cookie scoop, portion out the mixture. Roll each portion into a tight cylinder or ball using your hands. Place each tot on a lined baking sheet. Continue until all the mixture has been shaped. For best results, chill the shaped tots in the refrigerator for 15 minutes or in the freezer for 10 minutes. Chilling helps the tots maintain their shape during cooking and prevents them from falling apart.
- Preheat the Cooking Appliance: While the tots are chilling, preheat your air fryer or oven to 400°F (200°C). Proper preheating ensures the tots cook evenly and develop a golden, crispy exterior. If using an oven, line a baking sheet with parchment paper or a silicone mat.
- Prepare Tots for Cooking: Lightly spray each tot with cooking oil or brush with olive oil. This step ensures even browning and adds a satisfying crunch. Make sure each tot is coated lightly but not soaked in oil.
- Cook in the Air Fryer: Arrange half of the tots in a single layer in the air fryer basket, ensuring they do not touch each other to allow proper air circulation. Air fry at 400°F for 12–14 minutes, flipping the tots halfway through the cooking time. Around the 6-minute mark, check their progress to ensure they’re browning evenly. When finished, the tots should be golden brown, slightly crisp on the outside, and tender inside. Remove and place on a baking sheet. Repeat with the remaining tots.
- Oven Baking Alternative: If using the oven, bake the tots on the prepared sheet at 400°F for 20 minutes. After 20 minutes, carefully flip each tot to ensure even browning. Bake for an additional 15–20 minutes or until the tots are golden and crisp. Keep a close eye during the last few minutes to prevent burning and to achieve a perfect crunch.
- Serve and Enjoy: Allow the tots to cool slightly before serving—they are best enjoyed warm. Serve with your favorite dipping sauce, like ketchup, vegan mayo, or a creamy yogurt dip. These tots are also perfect as a side dish alongside salads, roasted vegetables, or sandwiches.
- Storage Tips: Leftover tots can be stored in an airtight container in the refrigerator for up to 4 days. Reheat in the air fryer or oven to maintain crispiness. They can also be frozen for up to 1 month; reheat straight from the freezer at 400°F for 10–12 minutes.
Notes
- Always remove excess moisture from both sweet potato and cauliflower to ensure crispy tots.
- Chilling the shaped tots before cooking helps them hold their shape and prevents crumbling.
- Arrowroot or cornstarch is essential for binding; adjust slightly depending on the moisture of your vegetables.
- You can swap Parmesan for nutritional yeast or vegan cheese to keep the recipe plant-based.
- Cooking times may vary slightly based on the air fryer or oven model; check the tots midway to avoid overcooking.
Chef’s Secrets: Maximizing Flavor And Texture
For perfectly golden and crispy tots, never skip the moisture removal step.
A kitchen towel or cheesecloth works best for squeezing out water.
For added flavor, sauté the onions lightly before mixing—they release natural sweetness and deepen the flavor profile.
Using a combination of olive oil and a light cooking spray ensures an even crunch.
Finally, chilling the tots is a simple trick to prevent them from falling apart, giving you consistent, satisfying results every time.
Serving Suggestions: Delicious Ways To Enjoy
These cauliflower sweet potato tots are incredibly versatile.
Serve them as a crunchy side for burgers or sandwiches, or pair with a fresh salad for a lighter meal.
They also make an excellent snack with dips like garlic aioli, vegan ranch, or a spicy sriracha mayo.
For brunch, stack them on a plate with avocado slices and a poached egg for a hearty, fiber-rich meal.
They’re perfect for lunchboxes, appetizer platters, or even as part of a casual game-day spread.
Storage Tips: Keep Tots Fresh Longer
Store leftover tots in an airtight container in the refrigerator for up to 4 days.
To maintain crispiness, reheat in an air fryer or oven rather than the microwave.
For longer storage, freeze shaped or fully cooked tots in a single layer on a baking sheet first, then transfer to a freezer-safe bag for up to a month.
Reheat from frozen at 400°F for 10–12 minutes for a quick, crunchy snack anytime.
Frequently Asked Questions
1. Can I make these tots vegan?
Yes! Replace the egg white with an extra tablespoon of starch (arrowroot or cornstarch) to help bind the mixture. While the texture may be slightly less fluffy, the flavor and crispiness remain delicious.
2. Can I bake instead of air frying?
Absolutely. Bake the tots at 400°F for 20 minutes, flip, and continue for 15–20 more minutes until golden and crispy. Using a parchment-lined baking sheet ensures they don’t stick.
3. How do I make the tots extra crispy?
Removing excess water from the sweet potato and cauliflower is essential. Lightly spraying with oil before cooking and not overcrowding the air fryer or oven tray also helps achieve a crunchy exterior.
4. Can I prepare these ahead of time?
Yes! Shape the tots in advance and store them in the refrigerator for up to a day. For longer storage, freeze them raw or cooked, then reheat directly from frozen to maintain crispiness.
5. Can I add other vegetables or seasonings?
Definitely. Finely grated zucchini, carrot, or even a small amount of cooked broccoli can be added for variety. Adjust seasonings to taste—smoked paprika, garlic powder, or fresh herbs all complement the flavor beautifully.
