Low Carb Cauliflower Tots

Low carb snacks for the keto diet with my cheesy & crispy cauliflower tots recipe.

This recipe is , , , with main ingredient
low carb cauliflower tots

Low Carb Snacks

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!

Keto Snacks

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.

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low carb cauliflower tots

Keto Cauliflower Tots

Course: Snack
Keyword: cauliflower, keto, keto snack
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 19 tots
Author: Bobby Parrish


  • 1 large head of cauliflower cut into florets
  • 1 cup of shredded cheese like cheddar or mozzarella
  • 2 eggs
  • 2 tablespoons freshly chopped Italian flat leaf parsley
  • ½ teaspoon smoked paprika
  • ¼ teaspoon cayenne pepper
  • 1 teaspoon olive oil
  • Kosher salt & pepper
  • Non-stick spray


  1. This recipe works best with a mini muffin tin, check out the one I like best in the Amazon link in this post.
  2. Pre-heat oven to 400 degrees F. Use a box grater or food processor with a grating attachment, and grate all the cauliflower florets. Place the grated cauliflower in a kitchen towel and squeeze as much moisture out as possible. Flex those biceps, the more water you squeeze out, the more golden your tots will be. Place the cauliflower in a large bowl and add all of the remaining ingredients(except the non-stick spray), ½ teaspoon salt, and few cracks of pepper. Mix well then thoroughly spray the mini muffin tin with the non-stick spray, do this over the sink as to not make as mess everywhere. Use a spoon to add the cauliflower mixture in the tins and pack them so they come all the way to the top. Make sure you pack them tight using the spoon. Bake for 20 minutes, or until nice and golden all around the edges. Remove from the oven and let sit for 5 minutes, then remove from muffin tin and enjoy!
  3. Tots will keep in the fridge for 3 days, or in the freezer for 2-3 months. When ready to re-heat, place in the microwave or better yet, re-heat in a 350 F oven for 6-8 minutes.

Recipe Notes

Macros per tot, recipe makes 19 tots:
28.6 calories
0.56 grams of net carbs
1.79 grams of fat
1.95 grams of protein
0.53 grams of fiber

33 thoughts on “Low Carb Cauliflower Tots”

  1. 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?

    1. 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!

    2. 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.

  2. 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.

  3. 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.

  4. 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!


  5. I couldn’t believe how amazing these were!!! Now if I can just keep myself from eating the entire batch in one sitting, lol

  6. 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!!!!

    1. 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….

      1. 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.

  7. 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…

  8. 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 ☺️

    1. Woo hoo! Can’t wait for you to get the book in your hands – thanks so much! Glad you’re lovin’ the cauliflower tots!

  9. 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!

  10. 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!!

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