Keto Cauliflower Tots
This keto cauliflower tots 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 tater tots that can also be baked in an air fryer!
What Are Keto Cauliflower Tots?
Keto cauliflower tots are delicious low-carb cheesy cauliflower nuggets, perfect bite-size food to snack on, share as an appetizer or serve as a side to grilled meat.
How To Make Keto Cauliflower Tots
Bonus, to make these 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. You can also use cauliflower rice bought from the freezer aisle.
- Eggs – make sure you are using room-temperature eggs. Eggs are keto-friendly.
- Almond flour – fine, blanched. Learn how to pick your keto flour.
- 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!
- Grated cheddar cheese – or parmesan. Find out which cheese is keto-friendly.
- Grated mozzarella
- Spices – salt, garlic powder, onion powder, and oregano are the best.
Preparing The Cauliflower
The first step to making these keto cauliflower tots is to cook the cauliflower.
To do so, you can either microwave the florets in a large microwave-safe bowl with 1/3 cup of water for 7 minutes.
Alternatively, you can place them in a steaming basket or in a large saucepan with boiling water.
Once the cauliflower florets are cooked, drain them thoroughly for at least 10 minutes.
Then place them in a clean towel that you then squeeze hard to extract as much water as possible.
Making The Batter
Combine the drained cauliflower, almond flour, psyllium husk, cheddar, mozzarella, beaten eggs, and spices in a large mixing bowl.
Stir the mixture with a silicone or wooden spatula, or you can use a food processor on the low-speed setting.
Shaping The Tots
Cauliflower tater 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 serving!
Scoop about one tablespoon of the mixture out of the large bowl.
Give them their tater tot shape by rolling the scoop of cauliflower mixture in your hands.
Place the formed tots on a large baking sheet lined with lightly oiled parchment paper.
Baking The Tots
These are baked cauliflower tots, which means they are perfect for meal prep for your week’s keto snacks.
Place the baking sheet in the oven preheated to 400°F (200°C) for 15 to 20 minutes.
Serving The Keto Tots
These keto cauliflower tots are a delicious side dish to any meat, fish, or even on salad.
It doesn’t even taste like cauliflower, these cauliflower tater tots are a perfect side dish for grown-ups and kids alike.
Changing The Flavor
You can change the flavor of these keto cauliflower tots by adding different spices such as paprika, allspice, pepper, or cilantro.
They can also have a stronger cheesy taste with a hint of parmesan cheese.
You can store your keto cauliflower tots for up to 3 days in the fridge, baked or unbaked, in an airtight container.
It’s also possible to freeze the unbaked tots in zip-lock 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 into a zip-lock bag to freeze and keep a beautiful shape.
Frequently Asked Questions
Yes, frozen cauliflower can be used as long as it’s drained properly.
Each keto tot contains only 1.7 grams of net carbs. Read the full nutrition information below.
Classic tots are made with breadcrumbs and are therefore not keto-friendly. This is why you need a recipe such as this one to make low-carb tater tots!
A single classic cauliflower tot typically contains about 13 to 15 grams of net carbs, it’s almost the same as 10 of the tots you can make with this recipe!
More Cauliflower Recipes
If you like recipes with cauliflower, you’ll love these other keto recipes:
Enjoy this cauliflower tots keto recipe, and don’t forget to share a picture of your creation with me on Instagram! See you there!
Did You Like This Recipe?
Keto Gluten-Free Cauliflower Tots
Cooking Method:One Pan
Preparation:Under 30 Minutes
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 sweeteners 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 sweeteners are excluded because they are not metabolized.
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