Cauli-tots (air-fryer and oven)

Perfect for little hands (ok, big ones, too!), these kid-friendly Cauli-tots will be a huge hit for your babies who love to play with their food!



  • 1 1/2 tablespoons ground flax
  • 1/4 cup water
  • 1 large head of cauliflower
  • 3/4 cup nutritional yeast
  • 1 cup panko bread crumbs
  • 1 1/2 teaspoons dried oregano
  • 1  teaspoon garlic powder
  • 1 teaspoon onion powder
  • pinch of salt and pepper




in a small bowl, mix the flax and water and set aside for at least 5 minutes. It will thicken up and become your "egg" binder.

Cut the cauliflower to large bite sized pieces and steam for 8 - 10 minutes. You don't want it too soft.

Transfer the cauliflower to a food processor and pulse until it looks like rice. Do not puree.

Pour the cauliflower "rice" in to a clean kitchen towel and squeeze hard. (you may have to wait a few minutes as the rice will be hot). Get as much water out as you can.

Dump the cauliflower into a large mixing bowl and add the rest of the ingredients. Mix well with your hands and mold into tater tot shape. You should get 14-16.

Oven: Preheat to 425, line a baking sheet with parchment paper and bake for 15 minutes.

Air fryer: bake for 9 minutes at 370.

Will keep well in a sealed container in the fridge for 5 days.


You can use this link to purchase some of the things I use in my recipes and in the Center for Plant-based Living.


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