These Keto Cauliflower Tater Tots are a tasty low-carb version of regular potato tots. They have the same satisfying crunch and taste as regular chips, but they don’t have as many carbs because they are made with grated cauliflower, almond flour, and cheese. These tots are easy to make and bake until they are golden and crispy, making them a great snack or side dish. Everyone will love the light, nutty, cheesy, and creamy taste of each bite. Serve them with your favorite keto-friendly dipping sauces, or eat them with burgers or breakfast foods. These tater tots are great for meal prep because they freeze well and are ready to eat whenever you want.
Ingredients
Equipment
Method
- Heat the empty oven to 400 degrees Fahrenheit (200°C) or heat it again in the air fryer to 375 degrees Fahrenheit (190°C).
- Line a tray with baking parchment paper.
- Cauliflower can be baked or simmered till soft.
- After allowing it to cool slightly, use a fresh towel or cloth to pull out any remaining liquid.
- Mix cheddar, parmesan, cauliflower, eggs, almond flour, and seasonings.
- Stir till a thick mixture forms.
- With your hands or a little cookie spoon, form the mixture into tiny, tot-sized cylinders.
- Keep tots on a prepared baking tray, give a little space between each serving.
- Bake for half an hour, then turn it over to the other side, till browned.
- Till crunchy and browned, air-cooked for 12 to 15 minutes, turning the basket halfway.
- With your preferred keto dipping sauce, serve warm.
Notes
NUTRITIONAL FACTS / SERVING:
- Fiber: 1 g
- Sodium: 120 mg
- Sugar: 1 g
- Net carbs: 2 g
- Fats: 7 g
- Proteins: 4 g
- Servings: 1 tot
- No. of calories: 95 kcal
- Total carbs: 3 g
Keto Cauliflower Tater Tots
Notes on the ingredients and keto substitutes
- Eggs: Help the kids hold their shape by acting as a binder.
- The low-carb base of cauliflower takes the place of potatoes. Before freezing, microwave or lightly steam to get rid of extra moisture.
- Parmesan and cheddar cheese add flavor, thickness, and structure. Any cheese that is creamy will do.
- Garlic powder, onion powder, and optional paprika keep the tots keto-friendly and make them taste better.
- Almond flour gives structure and helps the tots stick together without adding carbs. Crushed pork rinds can be used for extra crunch.
Tips
- Use a cookie scoop to make sure all the tots are the same size. Use a cookie scoop for evenly sized tots.
- For more crunch, add more Parmesan on top before baking.
- To keep the tots from getting soggy, get rid of as much water as you can from the cauliflower.
- Serve right away for the best texture; if you wait too long, they may break.
Serving Suggestions
Sides:
- Green salad with vinaigrette
- Burger patties
- Keto breakfast plate with eggs and bacon
- Keto chicken nuggets
Dips & Sauces:
- Keto ranch dressing
- Spicy mustard
- Sugar-free ketchup
- Garlic aioli
Garnishes:
- Extra grated cheese
- Chopped fresh parsley
- Sprinkle of smoked paprika
Storage Information
Freezing:
- Place uncooked tots on a tray and freeze until solid, then transfer to a freezer-safe container. Bake or air fry from frozen, adding a few extra minutes to cook through.
Refrigeration:
- Store cooked tots in an airtight container for up to 3 days. Reheat in the oven or air fryer to restore crispiness.
FAQs
Can I prepare the tots ahead of time?
- Yes, shape them and freeze for later baking or air frying.
Can I pan-fry them instead?
- Yes, cook in a small amount of low-carb oil until golden brown.
Can I use other cheeses?
- Yes, Gouda or mozzarella works and adds a different flavor profile.
Are these suitable for meal prep?
- Absolutely. They stay crunchy and reheat well in the air fryer or microwave.
