Cauliflower Sweet Potato Tots
These crispy, nutrient-packed Cauliflower Sweet Potato Tots are air fryer or oven-friendly, gluten-free, and easy to make—a perfect healthy snack or side dish.
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.
