This cauliflower tots keto recipe is a delicious appetizer, snack, or side for any keto meal with only 1.7 grams of net carbs per tot. Bonus, these are baked cauliflower tots that can also be baked in an air fryer!
What are cauliflower tots?
Keto cauliflower tots are delicious cheesy cauliflower nuggets, perfect bite-size food to snack on, share as an appetizer or serve as a side to grilled meat.
Bonus, to make those baked cauliflower tots keto, you only need a few ingredients:
Steamed/drained cauliflower – see recipe card for steaming method and how to drain steamed cauliflower perfectly
Eggs – make sure you are using room temperature eggs.
Almond flour – fine, blanched
Whole psyllium husk – this is optional but highly recommended! In fact, steamed cauliflower, even well-drained, can keep some moisture that may make the tots softer and fall apart. Psyllium husk is the key to puffy cheesy cauliflower tots!
Spices – salt, garlic powder, onion powder, and oregano are the best.
How to shape the tots?
Cauliflower tots are a bit messy to shape as the batter is sticky, but it is easier if you oil your hands. Also, you can use a cookie scoop to help you out! It will shape cauliflower tots of the same size every time, and therefore they will have roughly the same carbs amount per serve!
Baked Cauliflower tots – perfect meal prep
Those are baked cauliflower tots, which means they are perfect for meal prep your week keto snacks. In fact, the oven method delivers 20 cheesy cauliflower tots in 20 minutes! Plus, it is easy to double up and freeze the tots in ziplock bags for later if you really like this recipe.
Are you new to Keto?
Receive my Keto Quick Start email series to learn all about the Keto diet and kick start your keto journey!
Struggling with Keto Baking?Subscribe to my Keto Baking email series, receive 10 FREE Keto Baking Printables, and become a Keto Baking STAR!
More keto bite-size food
If you love keto bite-size food, I recommend you also try :
New to Keto?Join my Keto Quick Start Guide now to get all the best keto tips for beginners, straight to your inbox!
Preheat oven to 400°F (200°C).
Prepare a baking tray covered with baking paper. Set aside.
Cut the raw cauliflower head into small florets, removing stems, and weigh the amount required by the recipe.
Steam the cauliflower florets
Microwave method. Place the florets into a large microwave-safe bowl. Add 1/3 cup water, cover with a microwave-safe lid (or plate). Microwave for 7 minutes or until the florets are soft and tender. Frying pan method/steam basket method. In a large frying pan, add 1/3 cup water to boil. Add the cauliflower florets in the pan or steam basket, cover, reduce to medium/low heat, and steam until soft and tender for about 8 minutes.
Place the steamed cauliflower florets into a drainer for at least 10 minutes or until lukewarm. You can place the drainer next to an open window to cool faster. You know the cauliflower is ready when there is no more steam coming out of it, and the cauliflower florets are lukewarm but not burning hot.
Place the steamed cauliflower florets on a towel and squeeze the towel as hard as you can to take the water out. See my recipe video to see my technique. You should obtain a sort of cauliflower mash and remove around 2-4 tablespoons of water. Discard liquid.
In a large mixing bowl, add the drained cauliflower, almond flour, psyllium husk, grated cheddar, grated mozzarella, beaten eggs, and spices. Psyllium husk is optional but adds a lovely texture while absorbing any extra water that could be left in the cauliflower, so I recommend you don't skip this!
Combine with a spatula first, then squeeze the batter with your hands.
Scoop out the cauliflower batter with a cookie scoop to make sure you form 20 cauliflower tots of even sizes. Oil your hands with olive oil, roll the batter in your hands to shape little cylinders/tots.
Place the cauliflower tots onto the prepared baking sheet, leaving a space of half a thumb between each. They won't expand while baking, but you don't want them to stick to each other.
Bake for 15-20 minutes or until golden on the outside and cheesy.
Store 3 days in the fridge, baked or unbaked, in an airtight container.
You can freeze the unbaked tots in zip bags. I usually pre-freeze them for 1 hour on a plate covered with parchment paper. When half-frozen, it is easier to transfer them in a ziplock bag to freeze and keep a beautiful shape.
This recipe makes about 20 cauliflower tots.
Recommended serving size of 4-8 cauliflower tots per person. The nutrition panel is for 1 tot. Net carbs per tot are 1.7 grams. Multiply this number by the number of tots you eat to get your total net carbs.Psyllium husk: don't use Metamucil fiber supplement in this recipe. This is not the same product as whole psyllium husk fiber. Metamucil is a husk powder that is not suitable for baking keto bread. It will turn food dry, purple, or blue.
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sugar alcohols from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sugar alcohols are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.