Keto Cauliflower Tots (2024)

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 totsthat 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.

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’s perfect with my homemade ketchup or your favorite low-carb sauce to replace potatoes on the side of a keto burger.

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.

Storage Instructions

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

Can I Use Frozen Cauliflower In Keto Tots?

Yes, frozen cauliflower can be used as long as it’s drained properly.

How Many Carbs Are There In One Keto Caulifower Tot?

Each keto tot contains only 1.7 grams of net carbs. Read the full nutrition information below.

Can You Eat Cauliflower Tots On Keto?

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!

Do Cauliflower Tots Have Carbs?

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:

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Keto Gluten-Free Cauliflower Tots

1.7gNet Carbs

Ingredients

US Customary – Metric

▢ 10.5 oz Cauliflower cut into florets
▢ 2 Eggs
▢ ⅔ cup Almond Flour
▢ 1 tablespoon Whole Psyllium Husk optional
▢ ½ cup Grated Cheddar
▢ ½ cup Grated Mozzarella

Spices

▢ ½ teaspoon Onion Powder
▢ ½ teaspoon Garlic Powder
▢ ¼ teaspoon Dried Oregano
▢ ½ teaspoon Salt

This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

Instructions

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.
Serve hot with dips of your choice. I recommend my sugar-free ketchup recipe.

Freezing

Store 3 days in the fridge, baked or unbaked, in an airtight container.
You can freeze the unbaked tots in ziplock 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.

Notes

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.

Tools

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Serving Size: 1 cauliflower tot

Yield: 20 cauliflower tots

Serving: 1cauliflower totCalories: 54kcal (3%)Carbohydrates: 2.3g (1%)Fiber: 0.6g (3%)Net Carbs: 1.7gProtein: 2.9g (6%)Fat: 2.6g (4%)Sugar: 0.4g

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!