Air Fried Cauliflower-Zucchini Tots with a Roasted Tomato Aioli Sauce

Tater Tots and Ketchup. Classic guilty pleasure- lots of fat and carbs. So I got to do my favorite thing, and make a guilty pleasure feel less guilty. There’s no better way to replace the carbs and fat than using Cauliflower and an Air Fryer! These Cauliflower-Zucchini Tots are a healthy and delicious spin on a classic snack, and they pair perfectly with a creamy Roasted Tomato Aioli that is packed with protein! Check it out and enjoy!


Cauliflower-Zucchini Tots

  • 8 oz Riced Cauliflower, Fresh of Frozen
  • 1 Zucchini, grated
  • 1/2 White Onion, finely chopped
  • 1 egg
  • 2 tbsp Almond Flour
  • 1 cup Whole Wheat Panko Bread Crumb
  • 1 cup Grated Reduced Fat Parmesan Cheese
  • 1/2 cup Grated Reduced Fat Cheddar Cheese
  • 1 tbsp Fresh Parsley, chopped
  • 1 tsp Garlic, minced
  • 1 tsp Paprika
  • 1/4 tsp Salt
  • 1/4 Tsp Ground Black Pepper
  • 1 tsp Extra Virgin Olive Oil

Roasted Tomato Aioli

  • 2 Roma Tomatoes, roughly chopped into large chunks
  • 1 Red Onion, sliced into 4 quarters
  • 4 cloves of Garlic
  • 1 tbsp Extra Virgin Olive Oil
  • 1 tsp Fresh Thyme
  • 2 tsp Cumin
  • 1 tsp Paprika
  • 1 tbsp Fresh Parsley, chopped
  • 1 tsp Salt
  • 1/2 tsp Ground Black Pepper
  • 1/2 cup Light Mayo
  • 4 oz Fat Free Plain Greek Yogurt
  • 1 tsp White Vinegar


  1. Roasted Tomato Aioli Dipping Sauce: Preheat oven to 400 degrees F. In a sheet pan, combine the tomatoes, onion, garlic, Extra Virgin Olive Oil, Thyme, Cumin, Paprika, Parsley, Salt, and Ground Black Pepper. Spread out evenly across the pan and bake uncovered for 25 minutes. Then set to broil for 2 more minutes. Let the veggies cool for about 10-15 minutes. Throw them into a blender with the mayo, yogurt, and vinegar and blend until completely smooth. Refrigerate for at least 30 minutes. Can stay refrigerated for up to 1 week.
  2. If using fresh riced cauliflower, place in a microwave safe bowl and steam in the microwave for 3 minutes. If using frozen riced cauliflower, follow cooking instructions on the package. Let the steamed riced cauliflower cool for about 15 minutes. Then take the cooled riced cauliflower and the grated zucchini and place a little at a time in a clean, thin dish cloth or cloth napkin and wring out all the excess moisture, as much as you possibly can – DO NOT SKIP THIS STEP!!!
  3. In a large bowl, combine the cauliflower and zucchini with the rest of the Tots ingredients. Mix together completely until you can basically form a “meatloaf” with the dough. Use 1 tablespoon of dough and roll and press into a tot, repeat until all the dough is used- you may have to gently press and mold each one together to hold its shape.
  4. Cook in a preheated Air Fryer at 400 degrees F for 9 minutes – be sure to have them only in one layer, and not to overcrowd the basket. when the Tots come out of the Air Fryer, sprinkle with a little pinch of salt. Serve hot with the Roasted Tomato Aioli Dipping Sauce, and enjoy!

Cauliflower-Zucchini Tots

Roasted Tomato Aioli Dipping Sauce


Published by Pasqualina Mirabito

I am currently on a health journey, and decided to create a blog to share my experiences and recipes to help those going through the same thing that I am. Changing to a healthy lifestyle is hard, but we are all in this together!

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