Keto Cauliflower Tots

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  • prep time

    prep time

    15 min

  • cook time

    cook time

    23 min

  • ready time

    ready time

    38 min

Keto Cauliflower Tots

9 ratings

It takes less than an hour to make what is surely one of everyone’s favorite finger foods: tater tots! You may as well call these Keto Cauliflower Tots tater tots because you truly would not know the difference. Not the pickiest 5-year old could pick out the flavor of cauliflower in this low carb recipe. Of course, you don’t have to be a kid to like this snack. Serve to a group or enjoy as a side dish to a cheeseburger or bowl of Keto chili. The perfect blend of seasonings and Keto-friendly binders can make this a favorite way to show off your new air fryer at home too!

Jessica L.

Baking In An Oven Versus Air Frying

If you haven’t caught onto the trend, air frying your food can be a life-saver for keto recipes. Air frying cuts down on unnecessary oils and shortens your cooking time. However, you’re not lost out at sea if you only have your standard kitchen oven at home. To make these cauliflower tots, you can still bake them at 350 degrees, but you will need to bake them closer to 20 minutes. Make sure to bake until you see them turn golden brown on the outside. They may not be exactly as crispy as tots that come out of an air fryer, but you will still have the classic outside crunch and tender inside of this nostalgic snack.

What Are Keto Binders?

If you made burgers, meatballs, meatloaves, etc before going on the keto diet, you may have learned by now that you had to say goodbye to a crucial element in those recipes: the bread crumb binder. Never fear, the keto wizards have this problem easily solved for you. There are a lot of ingredients that act as binders when plain egg won’t do. Mayonnaise is a good binder when you need extra moisture and fat in your meal. For dry binders, shredded parmesan, pork rinds, and almond flour are your best bets. Shredded parmesan is good for fried foods or ones baked at high temperatures. Pork rinds are zero-carb and add extra salt and flavor to your food. Almond flour has carbs that need to be accounted for, but it’s perfect for replacing that tenderness missed with breadcrumbs.

  • Net Carbs

    2.8 g

  • Fiber

    2 g

  • Total Carbs

    4.9 g

  • Protein

    13.4 g

  • Fats

    8.2 g

145 cals

Keto Cauliflower Tots

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play


  • Cauliflower, Raw

    Cauliflower, Raw

    10 ounce

  • Parmesan Cheese

    Parmesan Cheese

    4 tablespoon, shredded

  • Fried Pork Rinds

    Fried Pork Rinds

    2 ounce

  • Onion Powder

    Onion Powder

    ¼ teaspoon

  • Paprika


    ½ teaspoon

  • Black Pepper

    Black Pepper

    ½ teaspoon

  • Almond Flour

    Almond Flour

    2 tablespoon

Recipe Steps

steps 3

38 min

  • Step 1

    Chop the cauliflower into large florets and place them in the bottom of the pot. Fill the pot with water until it just covers the cauliflower. Place a lid on and heat the pot to a boil. Then, let the cauliflower boil for just 3 minutes. You can the cauliflower florets soft and easy to break apart, but not mushy. Drain the water and transfer the cauliflower to a food processor.
    Step 1
  • Step 2

    Blend the cauliflower in pulses with the remaining ingredients to form the cauliflower mixture. Blend until the cauliflower turns into a paste-like dough that sticks together. Scoop 1 TB at a time and form into a tot. Arrange approx. 5 tots per serving onto an air fryer tray lined with parchment paper.
    Step 2
  • Step 3

    Preheat your air fryer to 350 degrees for 5 minutes. Then, bake the tray of cauliflower tots for 15 minutes, flipping them over halfway through. Let the tots cool for 1-2 minutes before serving with your favorite keto dipping sauce.
    Step 3

Comments 10

  • Rosievhh

    Rosievhh 2 years ago

    What can you use in place of pork rinds? I'm allergic to meat and don't eat them.

    • PropitiousCauliflower755010

      PropitiousCauliflower755010 a year ago

      You could probably use ground up cashews or peanuts to use as a binder?

  • oliveoile

    oliveoile 2 years ago

    can you use frozen riced cauliflower in place of the fresh cauliflower? I live in a food desert and it is hard to get fresh cauliflower.

    • MelBacc

      MelBacc 2 years ago

      Yes! We had Buffalo sauce for dipping!

      • FortuitousAvocado828642

        FortuitousAvocado828642 2 years ago

        Are fried pork rinds same as pork cracklings?

        • Socrates4658

          Socrates4658 2 years ago

          I use cooked bacon...Mmmmm!!!!

        • Sjinoh

          Sjinoh 2 years ago

          pork cracklings are harder than pork rinds, but work the same when ground

      • IncredibleMacadamia608474

        IncredibleMacadamia608474 3 years ago

        Made these for supper. Loved them!

        • beckywalsh2371

          beckywalsh2371 4 years ago

          I made these today and they turned out perfect!! Great flavor! Easy to make.

          • Manonb

            Manonb 4 years ago

            Love this recipe! I used my air fryer