You guys have been asking for low carb snack ideas so I wanted to share my recipe for keto tots that uses cauliflower instead of starchy potatoes. These cauliflower tots are full of flavor and are the perfect size for snacking. Making keto cauliflower recipes is one of my favorite things to do because this vegetable is so darn versatile.
Cauliflower is a blank canvas, so it can take on so many different flavors and textures, which is why you can make these crispy tots that make the perfect low carb snacks for in between meals.
Check out the texture of the cauliflower rice above. I like to use the largest setting on my box grater, but if you have a grater attachment for your food processor, you can use that too. Just don’t use pre-grated or frozen cauliflower rice from the store. The texture is off and the frozen kind has way too much water.
The key to this cauliflower keto tot recipe is to wring all of the moisture out of the grated cauliflower. That’s what makes these keto tots so golden brown and crispy. Moisture won’t allow for this to happens, so work those biceps!
You guys are always asking me for low carb keto snacks to munch on in between meals. That seems to be the time when bad choices get made and your diet is derailed! As long as you plan ahead, you can have your keto snacks with you for when the craving hits. Dessi recently posted a recipe for some really epic low carb bread. Slather some almond butter or cream cheese on this keto bread and that can be another snack to hold you over.
You can freeze these keto snacks for 2-3 months or keep them in the fridge for 3 days. The best way to reheat these low carb cauliflower tots is in a 350 degree F oven for 6-8 minutes. This way they will still be crispy. If you reheat the keto tots in the microwave, they will get a bit soggy.
Make sure you really pack the cauliflower mixture into the mini muffin tin. This will ensure they get golden brown and super crispy. Oh, and it’s really important to spray the tin with non-stick. Otherwise the keto tots won’t come out!
You will need to let the keto tots sit for 5 minutes in the muffin tins so they can slightly cool before pulling them out. But come on folks. Look at the golden brown edges!
Some people have asked me if they can make these keto tots in a silicone muffin mold. The answer is … I would not. While the tots will bake using that mold, they won’t get golden brown because silicone doesn’t conduct heat nearly as well as the metal tin. I have a link to the tin I used in my Amazon links in this post.
Low Calorie Snacks
Moist, cheesy, golden brown, low carb, and low calorie cauliflower tots. What else do you need!? Thanks to the cauliflower, these tots are low calorie too, which make them perfect for losing weight. I have a bunch of other snack recipes on my site, so make sure to check out snack meal prep that features buffalo cauliflower wings and guacamole. I also have another meal prep for snacks that has whole wheat pizza balls and no-bake chocolate truffles.
33 thoughts on “Low Carb Cauliflower Tots”
I just gave away my mini pans since I rare!y use them..dang. Anyway can we use a melon ball scoop to put them on a baking sheet and bake them that way?
Doh, bad timing! Yes, but make sure to pack them tight in the scoop. It wont be a good as the tin, but it will work!
ain’t that always the way?, happens all the time to me!
I got rid of mine, too, lol. So I baked some in a mini donut pan and some in a muffin top pan to mimic hashbrown patties.
Tots are great! We enjoyed them.
Right on Gail, glad to hear that!
These are SUPER delicious, easy to make and suprisingly filling. Made a ton and have them in the freezer.
Thanks so much for your yummy recipes and for having KETO friendly. Keep ’em coming!!!
You guys are fantastic.
right on Christine, so glad to hear you enjoyed and made a big batch!
could you make these up to filling the trays and freeze at that point, or would it ruin the texture? sounds great, can’t wait to try them!I, am loving your site!
it would ruin the texture bc freezing them would form ice crystals and the texture would got soggy lisa!
Do I have to steam/boil/etc. the cauliflower first? Or can it be cooked raw, as long as I get the moisture out?
Correct, you don’t have to cook it, just use it raw.
Found this recipe via YouTube. Tried these tonight. You sure made it look easy to get the water out of the cauliflower! We got a drizzle! Ha!
These were yummy but we found these to be a bit eggy for tots. That’s a preference however I have found a lot of recipes call for only one egg, so we’ll keep experimenting. I enjoyed the seasoning, enjoyed the kick.
Glad to hear it and thank you for the feedback! Have you tried my cauliflower mash recipe: https://www.flavcity.com/keto-mashed-cauliflower/
Hi Bobby! I usually buy fresh cauliflower and process it and put it in freezer bags for convenience. Do you have any idea of how many cups of cauliflower rice I should use for this recipe? Thank you!
i would say about 5-6 cups Sheri..i am not a fan of freezing as it gets watery
I couldn’t believe how amazing these were!!! Now if I can just keep myself from eating the entire batch in one sitting, lol
So glad you loved them, Cathy!
In your live the other day you recommended the silicone pan since they don’t stick. In this recipe you say use this non stick pan for browning. However the other day they stuck when you tried both pans. Still recommend silicone over no. Stick metal?
Also are you planning on making s cauliflower pizza? And can’t wait for the tater/chili casserole! Yum!!!!
I still like silicone over non-stick. I’ve had tater tots and egg bites stick to non-stick but not to silicone. It’s true though: the silicone doesn’t brown as nicely as non-stick. I’d rather have easy removal versus brown and stuck.
Cauliflower pizza might happen someday….
You could also throw them back in for a few minutes once they’re cooked enough to hold their shape. That way, they will be crispy all around.
I’m new to the Keto diet, so these low carb tater tots are awesome! I miss the crunchiness from crackers and potato chips and this certainly fills that void.
Another way to reheat the tater tots is to use a nonstick skillet (got this from the pizza reheating hack)… It works very well…
Thanks for the tip! Keep on cookin’!
Oh my word, just made these for breakfast…..AMAZING! I am trying not to eat all of them in one sitting!
THANKS FOR SUCH GREAT RECIPES!
Awesome! So glad you enjoyed!
We absolutely love these Bobby! Thanks for sharing such a great breakfast staple for meal preps. Can’t wait to get your book already pre-ordered ☺️
Woo hoo! Can’t wait for you to get the book in your hands – thanks so much! Glad you’re lovin’ the cauliflower tots!
Hi Bobby! Very excited to try these for my next meal prep. I know the net carbs are listed, can you let me know what the total amount of carbs are per tot? Thanks!
1.3 total carbs per tot.
0.87 net carbs per tot – I need to update the blog.
I can’t wait to actually follow the recipe, lol. I had watched the video, but found myself with a couple packages of clearance finely diced cauliflower blend. I had made one into spanish rice to eat with a Mexican barbecued chicken. I couldn’t look up the recipe, but I added the other package to the leftover Spanish rice and threw them into the oven. Yum! Just the flavors I was craving!
Side note: I had disposed of the mini muffin pans I never used, so I improvised with a mini donut pan and a whoopie pie pan (that had both somehow escaped the purge). The mini “donuts” are gone, but I’m enjoying the whoopie pie shapes as hasbrown patty substitutes in the morning this week.
Congrats on the baby and keep up the good work!!
Thanks so much for the kind words! Keep on cookin’!