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+ servings

Air Fryer Cauliflower Tots

Prep Time 10 minutes
Cook Time 15 minutes
Servings 4
Calories 197 kcal
Author Amy Rains


  • 1 large head of cauliflower
  • 1 tbsp avocado oil or olive oil
  • 2 tbsp arrowroot or tapioca starch
  • 4 tbsp melted ghee or grass fed butter
  • 3 tbsp Frank's Buffalo Hot Sauce, plus more if desired
  • 1 tbsp chopped fresh cilantro, for garnish


  1. Preheat the air-fryer to 370 degrees.

  2. Cut the cauliflower into florets. In a medium sized bowl, toss the florets with oil, and coat them with arrowroot starch.

  3. When the air fryer has been heating for about 4-5 minutes, go ahead and get it ready to cook. Shake off any excess starch from the cauliflower, and place inside the basket. Set the timer for 6 minutes. 

  4. Meanwhile, combine the excess starch, melted ghee, and hot sauce in the same mixing bowl and set aside. Once the cauliflower is done, toss them back into the bowl and coat them well with the sauce. 

  5. Place the florets back into the basket, and bump up the temperature to 390 degrees. Cook for another 6 minutes to 8 minutes (or until crispy), and remove.

  6. Brush with additional hot sauce if desired, and serve with ranch or my creamy avocado dressing.

Nutrition Facts
Air Fryer Cauliflower Tots
Amount Per Serving
Calories 197 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 8g50%
Cholesterol 30mg10%
Sodium 508mg22%
Potassium 628mg18%
Carbohydrates 14g5%
Fiber 4g17%
Sugar 4g4%
Protein 4g8%
Vitamin A 350IU7%
Vitamin C 101mg122%
Calcium 50mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.