Keto Cauliflower Tots

Keto Cauliflower Tots

Are you looking for a delicious and healthy alternative to traditional tater tots? Look no further! These Keto Cauliflower Tots are the perfect low-carb snack or side dish. Packed with flavor and made with simple ingredients, these tots are sure to satisfy your cravings without derailing your ketogenic diet. Let's get cooking!

Prep Time Cook Time Total Time Servings
15 mins 25 mins 40 mins 4 servings


  • 1 medium head of cauliflower, cut into florets
  • 1/2 cup almond flour (60g)
  • 1/2 cup grated Parmesan cheese (45g)
  • 1/4 cup chopped fresh parsley
  • 2 cloves garlic, minced
  • 1 teaspoon onion powder
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 large eggs, beaten
  • Cooking spray or olive oil, for greasing

Cooking Instructions:

  1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Set aside.

  2. Place the cauliflower florets in a food processor and pulse until they resemble rice-like grains. Be careful not to overprocess; you want a texture similar to rice or couscous.

  3. Transfer the processed cauliflower to a microwave-safe bowl and microwave on high for 5 minutes. This will help soften the cauliflower and remove excess moisture.

  4. After microwaving, let the cauliflower cool for a few minutes, then transfer it to a clean kitchen towel or cheesecloth. Squeeze out as much liquid as possible. This step is essential to ensure your tots hold their shape.

  5. In a large bowl, combine the cauliflower, almond flour, Parmesan cheese, fresh parsley, minced garlic, onion powder, dried oregano, salt, and black pepper. Mix well until all the ingredients are evenly incorporated.

  6. Add the beaten eggs to the cauliflower mixture and stir until everything is well combined. The eggs will act as a binder to help the tots hold their shape.

  7. Take about 1 tablespoon of the mixture and shape it into a tot shape using your hands. Place the tots on the prepared baking sheet, spacing them evenly.

  8. Lightly spray the tops of the tots with cooking spray or brush them with olive oil. This will help them turn golden and crispy in the oven.

  9. Bake the tots in the preheated oven for 20-25 minutes, or until they are golden brown and crispy on the outside.

  10. Remove the tots from the oven and let them cool for a few minutes before serving. They will firm up slightly as they cool.

Serving Suggestions:

These Keto Cauliflower Tots are incredibly versatile and can be enjoyed in various ways. Serve them as a side dish with your favorite dipping sauce, such as sugar-free ketchup or ranch dressing. They also make a great appetizer for parties or a tasty snack on their own. Whether you're following a ketogenic diet or simply looking for a healthier alternative to traditional tots, these cauliflower tots are sure to impress!

Enjoy your homemade Keto Cauliflower Tots and savor the deliciousness guilt-free!

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