Keto Cauliflower Tots

Craving a crispy, savory snack that won’t throw off your keto goals? These Keto Cauliflower Tots are the perfect low-carb alternative to traditional tater tots. Packed with cheesy goodness and hidden veggies, they’re ideal as a snack, appetizer, or side dish. Dip them, stack them, or pop them straight from the tray—you won’t believe how delicious healthy can be!

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Why You’ll Love This Recipe
Low-Carb & Keto-Friendly – All the taste, none of the carbs.
Crispy & Golden – Baked or air-fried to perfection.
Kid-Approved – A sneaky way to get veggies into little tummies.
Customizable – Easy to tweak with your favorite herbs and cheeses.
Make-Ahead Friendly – Great for meal prep and snacking.

Ingredients You’ll Need

For the Cauliflower Tots:
2 cups cauliflower florets (steamed and finely chopped or riced)
1 large egg
½ cup shredded cheddar cheese
¼ cup grated parmesan cheese
¼ cup almond flour
2 tbsp finely chopped onion
1 garlic clove, minced
½ tsp salt
¼ tsp ground black pepper
¼ tsp paprika (optional, for a hint of spice)
1 tbsp chopped fresh parsley (or 1 tsp dried)

For Cooking:
Olive oil spray (for baking or air frying)

Optional Dipping Sauces:
Sugar-free ketchup
Ranch dressing
Garlic aioli
Spicy mustard

Tools You’ll Need

Steamer or microwave-safe bowl
Food processor or knife for ricing
Mixing bowl
Baking sheet or air fryer
Parchment paper
Spoon or small cookie scoop

Step-by-Step Instructions

Step 1: Prepare the Cauliflower
Steam the cauliflower florets until tender, about 5-7 minutes.
Drain and let cool slightly, then finely chop or pulse in a food processor until it resembles rice.
Use a clean towel or cheesecloth to squeeze out as much moisture as possible—this is key for crispiness.

Step 2: Mix the Ingredients
In a large bowl, combine the riced cauliflower, egg, cheddar, parmesan, almond flour, onion, garlic, salt, pepper, paprika, and parsley.
Mix until everything is well incorporated and forms a cohesive mixture.

Step 3: Shape the Tots
Preheat your oven to 400°F (200°C) or your air fryer to 375°F (190°C).
Line a baking sheet with parchment paper or lightly grease your air fryer basket.
Use a spoon or small scoop to form the mixture into tot shapes and place them evenly on the tray.

Step 4: Bake or Air Fry
For Baking: Lightly spray the tots with olive oil and bake for 20-25 minutes, flipping halfway, until golden and crispy.
For Air Frying: Spray and cook for 12-15 minutes, shaking the basket halfway through for even browning.

Step 5: Serve & Enjoy
Serve warm with your favorite keto-friendly dipping sauces.
Garnish with extra parsley or a sprinkle of cheese if desired.

Tips for Perfect Cauliflower Tots
Drain Well – Removing excess moisture ensures they hold their shape and crisp up nicely.
Don’t Skip the Cheese – It adds flavor and helps bind everything together.
Use a Scoop – A small cookie scoop gives uniformly sized tots that cook evenly.
Air Fryer for Extra Crunch – It’s a great method for getting them extra crispy without oil.
Add Variety – Try mixing in cooked chopped spinach, jalapeños, or different cheeses.

Serving Suggestions
Pair with a keto burger or grilled chicken.
Serve as a snack with a trio of dipping sauces.
Add to a party platter with veggies and cheese cubes.
Top with sour cream and chives for a loaded tot version.

How to Store & Reheat

Storing:
Refrigerate: Store in an airtight container for up to 4 days.
Freeze: Lay tots in a single layer on a tray to freeze, then transfer to a bag for up to 2 months.

Reheating:
Oven: Bake at 375°F for 10 minutes to crisp up.
Air Fryer: Reheat at 350°F for 5-7 minutes.
Microwave: Use short bursts, but note the tots won’t be as crispy.

Frequently Asked Questions

1. Can I use frozen cauliflower?
   Yes! Just thaw and squeeze out the moisture thoroughly before using.
2. What’s the best cheese for this recipe?
   Cheddar and parmesan add great flavor and melt well, but you can try mozzarella or pepper jack too.
3. Are these tots gluten-free?
   Yes, using almond flour makes them naturally gluten-free.
4. Can I make these dairy-free?
   Use dairy-free cheese alternatives and skip the parmesan or replace it with nutritional yeast.

Final Thoughts

These Keto Cauliflower Tots are a game-changer for anyone on a low-carb journey. Crispy, cheesy, and packed with flavor, they’re proof that you don’t have to sacrifice satisfaction to eat healthier. Perfect as a side, snack, or appetizer, they’re bound to become a favorite in your keto recipe rotation.

Try it out and let me know what you think! Don’t forget to leave a review below and share your photos on Pinterest! I can’t wait to see how your dish turns out.
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Cuisine: American

Nutritional Information (Per Serving):
Calories: 150 | Protein: 7g | Carbohydrates: 4g | Fat: 12g | Fiber: 2g | Sodium: 280mg

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