Cody Casey
Air fryer veggie tots are a fun, easy, and healthy snack or side dish that can be made from a variety of nutrient-packed vegetables, including zucchini, carrot, broccoli, and cauliflower. They are a great alternative to regular tater tots, as they are lower in carbohydrates and fat. Frozen veggie tots can be cooked in an air fryer in a few simple steps and are ready to eat in under 20 minutes.
| Characteristics | Values |
|---|---|
| Temperature | 400-450°F |
| Time | 8-15 minutes |
| Shake/Flip | Halfway through |
| Oil | Avocado oil or cooking spray |
| Basket | Spread out evenly, do not overcrowd |
| Preheat | 5 minutes |
| Brands | Green Giant, Birds Eye, Good & Gather |
| Vegetables | Broccoli, cauliflower, sweet potato, kale, spinach, zucchini, carrot |
| Other Ingredients | Breadcrumbs, eggs, cheese, spices |
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What You'll Learn
Air fryer settings and timings
The settings and timings for your air fryer will depend on the make and model of your air fryer, the size of your veggie tots, and how crispy you like them. It's important to note that all air fryers are different, and some cook at higher temperatures than others.
As a general rule, you should cook frozen veggie tots for around 10 minutes in an air fryer preheated to 400°F. However, some sources suggest cooking them for 8–12 minutes or even 10–15 minutes at this temperature. If you're using a larger air fryer, your veggie tots may cook quicker, so you may need to reduce the cooking time. It's a good idea to keep a close eye on your veggie tots towards the end of cooking to ensure they don't burn.
If you're using a smaller air fryer (less than 5 quarts), 14 ounces is the maximum amount you should cook at once to avoid overcrowding the air fryer basket. If you have a larger air fryer, you can cook more, as long as the basket is no more than half full. You may need to cook the veggie tots in two batches to avoid overcrowding.
To get the best results, preheat your air fryer for about 5 minutes before adding the veggie tots. Spread the frozen veggie tots in a single layer in the air fryer basket, making sure they're not stacked on top of each other. If you want extra crispy tots, spray them with cooking oil or avocado oil before starting the air fryer.
During cooking, shake or flip the veggie tots at the halfway point to ensure even cooking. If they're not as crispy as you'd like after 10 minutes, continue cooking for 2 minutes at a time until you achieve the desired crispiness.
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Oil or parchment paper
You can use either oil or parchment paper when cooking frozen veggie tots in an air fryer. Using oil will make your veggie tots crispier, and you can choose from a variety of options, including avocado oil, olive oil, and coconut oil. If you don't have any oil, you can also use butter or margarine.
If you're using oil, spray it directly onto the veggie tots, or you can spray it into the air fryer basket before placing the tots inside. If you're using parchment paper, make sure to cut it to fit the size of your air fryer basket to avoid any loose corners, which could be a fire hazard.
Whether you're using oil or parchment paper, it's important to remember not to overcrowd the air fryer basket. Place the veggie tots in a single layer, and cook them in multiple batches if necessary.
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Vegetables and spices
The great thing about making veggie tots in an air fryer is that you can get creative with the vegetables and spices you use.
Most frozen veggie tots are made from riced cauliflower or broccoli, but you can also use sweet potato, kale, spinach, zucchini, carrot, and broccoli. You can also add breadcrumbs, eggs, and cheese to your veggie tots. For extra flavor, add spices and seasonings like Italian seasoning, cumin, ranch seasoning, onion powder, garlic powder, or salt.
If you want to make your own veggie tots from scratch, you can pulse your chosen vegetables together in a food processor to get them to the perfect consistency. You can then add your chosen spices and seasonings, as well as eggs, cheese, and breadcrumbs to help bind the mixture together. Form the mixture into tot-like shapes and place them in the air fryer basket.
It's important not to overcrowd the air fryer basket when cooking veggie tots. You may need to cook them in batches to ensure they cook evenly and get crispy. You can spray the veggie tots with avocado oil or cooking spray before cooking to help achieve that crispy texture.
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Dipping sauces
There are many different sauces you can use to elevate your veggie tots. A simple sauce can be made from Greek yoghurt, avocado oil mayo, unsweetened ketchup, paprika, chilli powder, salt and pepper. You can also make a basic fry sauce by mixing mayonnaise and ketchup, and adding pickle juice for flavour and tang, along with spices like paprika, garlic powder and cayenne pepper.
If you want something with a bit more heat, you could try a spicy mayonnaise sauce, or a spicy chipotle, sour cream and lime sauce. For a smoky flavour, you could try a honey barbeque sauce.
For something a little different, you could try a whipped feta dip, a hummus, or a vegetarian pâté with roasted cauliflower and pecans.
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Nutritional value
The nutritional value of veggie tots will depend on the ingredients used. Many frozen veggie tots are made from riced cauliflower or broccoli, which are lower in carbohydrates and calories than potato tater tots. Cauliflower veggie tots, for example, provide 110 calories per serving, along with 2g of protein and 5g of dietary fiber.
If you make your own veggie tots, you can control the ingredients and nutritional content. Homemade veggie tots often include potato, riced vegetables (such as cauliflower, broccoli, or spinach), and spices. You can also add breadcrumbs or egg to bind the ingredients together. The nutritional value of these tots will depend on the types and quantities of ingredients used. For example, sweet potatoes provide a good source of vitamin A, while kale is rich in vitamins K, C, and A.
Air frying is generally considered a healthier alternative to deep frying, as it requires little to no oil. This cooking method can reduce the overall calorie count of a meal and may even preserve certain nutrients better than boiling or deep frying.
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Frequently asked questions
It is recommended to cook veggie tots at 400°F for best results. However, some sources recommend cooking at 450°F.
The cooking time depends on the type of air fryer, size of the veggie tots, and desired level of crispiness. Generally, veggie tots will take around 10-15 minutes to cook.
Preheat your air fryer for about 5 minutes. Spray the basket with cooking spray or avocado oil spray, although this is not necessary. Place the frozen veggie tots in the air fryer basket in a single layer, ensuring they do not overlap.
Check on the veggie tots frequently to ensure they do not burn. If the tots are not as crispy as you would like, continue cooking for 2 minutes at a time until you reach your desired crispiness.
Frozen veggie tots make a great side dish and can be served with meat such as grilled chicken, pork chops, or steak. They also go well with dipping sauces like ketchup, ranch dressing, honey mustard, or aioli.
