Keto Cauliflower Tots

Craving a crunchy, cheesy snack that fits your low-carb lifestyle? These Keto Cauliflower Tots are a delicious alternative to traditional potato tots. Crisp on the outside and tender on the inside, they’re packed with flavor, simple to make, and perfect for dipping or snacking anytime.

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Why You’ll Love This Recipe
Low-Carb & Keto-Friendly – A great substitute for starchy sides.
Cheesy & Crisp – Delicious flavor with a satisfying crunch.
Baked or Air Fried – Healthier than deep frying, with the same crispiness.
Kid-Approved – A great way to sneak in veggies.
Freezer-Friendly – Make a batch ahead and reheat as needed.

Ingredients You’ll Need

For the Tots:

• 2 cups cauliflower florets (cooked and finely chopped or riced)
• 1 large egg
• ½ cup shredded cheddar cheese
• ¼ cup grated Parmesan cheese
• ¼ cup almond flour
• 1 clove garlic (minced)
• ½ tsp onion powder
• ½ tsp salt
• ¼ tsp black pepper
• 1 tbsp chopped parsley (optional)

For Dipping (Optional):

• Sugar-free ketchup
• Spicy mayo
• Ranch dressing

Tools You’ll Need

• Food processor or box grater (to rice cauliflower)
• Microwave or steamer (to cook cauliflower)
• Cheesecloth or clean towel (to remove moisture)
• Mixing bowl
• Baking sheet or air fryer
• Parchment paper or non-stick spray

Step-by-Step Instructions

Step 1: Prepare the Cauliflower

1. Steam or microwave cauliflower florets until soft (about 5–6 minutes).
2. Transfer to a clean towel or cheesecloth and squeeze out as much moisture as possible.
3. Finely chop or pulse in a food processor until it resembles rice.

Step 2: Make the Tot Mixture

1. In a mixing bowl, combine riced cauliflower, egg, cheddar, Parmesan, almond flour, garlic, onion powder, salt, pepper, and parsley.
2. Mix until well combined and the mixture holds together when pressed.

Step 3: Shape the Tots

1. Scoop about 1 tablespoon of mixture and roll into a small log or oval shape.
2. Place each tot on a lined baking sheet or air fryer basket.

Step 4: Bake or Air Fry

• Oven Method:

1. Preheat oven to 400°F (200°C).
2. Bake for 20–25 minutes, flipping halfway, until golden and crispy.

• Air Fryer Method:

1. Preheat air fryer to 375°F (190°C).
2. Air fry for 12–15 minutes, shaking halfway through, until crisp and browned.

Step 5: Serve and Enjoy

1. Let tots cool slightly before serving.
2. Serve with your favorite keto-friendly dipping sauces.

Tips for Success
Remove Moisture – The drier the cauliflower, the crispier the tots.
Use a Non-Stick Surface – Prevents sticking and helps them crisp up.
Don’t Skip the Cheese – It acts as a binder and adds flavor.
Adjust Seasoning – Taste the mixture and tweak salt or spices as needed.
Make a Double Batch – Freeze extras for quick snacks.

Serving Suggestions

• As an Appetizer – Great for game day or parties.
• With Burgers – A low-carb swap for fries.
• Breakfast Side – Pair with eggs and avocado.
• On a Snack Board – Include with meats, cheeses, and veggies.

How to Store & Reheat

Storing:

• Refrigerate: Keep in an airtight container for up to 4 days.
• Freeze: Freeze on a tray, then transfer to a freezer bag for up to 2 months.

Reheating:

• Oven or Air Fryer: Reheat at 375°F for 5–8 minutes until hot and crisp.
• Microwave: Use for quick reheating, but they’ll be less crispy.

Frequently Asked Questions

1. Can I use frozen cauliflower rice?
   Yes—thaw and drain thoroughly to remove moisture.
2. What’s the best cheese to use?
   Cheddar and Parmesan add great flavor, but you can mix in mozzarella or pepper jack.
3. Are these gluten-free?
   Yes, just ensure your ingredients (like almond flour and cheese) are certified gluten-free.
4. Can I make these dairy-free?
   Use dairy-free cheese substitutes, but results may vary in crispiness.
5. Why are my tots falling apart?
   Make sure your mixture isn’t too wet and that you press the mixture firmly when shaping.

Final Thoughts
Keto Cauliflower Tots are the ultimate low-carb snack—crispy, cheesy, and totally addictive. Whether you bake or air fry, they deliver big flavor without the guilt. Perfect for any occasion, these tots prove that healthy eating can be both fun and satisfying.

Try them 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 your keto creations.

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Cuisine: American

Nutritional Information (Per Serving):
Calories: 140 | Protein: 7g | Carbohydrates: 4g | Fat: 10g | Fiber: 2g | Sodium: 290mg

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