Cauliflower Tots

Usually made from potatoes, these baked cauliflower tots put a keto spin on the traditional Tater Tot™ recipe. Seasoned with flavourful spices, you’ll be eager to add them to your snack-time menu.

Anyone who knows me, knows that I love my carbs. So they knew I was serious when I started to explore the keto lifestyle (a week on a cruise with a never-ending supply of food will do that for you). I’m not strict, but I’m just monitoring the amount of carbs I eat until I can fit back into my pre-summer clothes.

With keto, it can be a challenge to find satisfying alternatives to the carby/sugary food that you love to eat. I enjoy potatoes, especially if they’re fried. Tater Tots™ were always a favourite brunch snack for me. So when I was able to test out a few recipes for a keto-alternative, this cauliflower version definitely hit the spot.

Baked and not fried, this recipe is definitely on the healthier side that your traditionally fried-frozen-reheated version. It may take a while to prep, but if you use riced cauliflower (which you can find in some grocery stores in the freezer section) you can save a lot of time.

These keep well in the fridge too, can be frozen (after baking), and reheat well.

Cauliflower Tots

Monique Creary

Usually made from potatoes, these baked cauliflower tots put a keto spin on the traditional Tater Tot™ recipe. Seasoned with flavourful spices, you'll be eager to add them to your snack-time menu.

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Prep Time 25 minutes mins

Cook Time 15 minutes mins

Total Time 40 minutes mins

Ingredients

  

• 2 medium heads cauliflower rinsed (or 1-907g package of frozen florets)
• 2 large eggs beaten
• 1/2 cup grated Parmesan cheese 70g
• 1 cup grated mozzarella cheese 140g
• 1 cup almond flour
• 1 tsp garlic powder
• 1/2 tsp cayenne pepper
• 1/2 tsp paprika
• 1 tsp salt
• 1/4 tsp ground black pepper

Instructions

 

• Cut the cauliflower into small florets.
• Bring to boil approximately 1-inch of water in a stockpot. Place cauliflower in a steamer basket, cover and cook until tender, about 5-10 minutes.
• Drain and let cool slightly at room temperature until cool enough to handle (about 5 minutes).
• Using a food processor, pulse until it resembles rice grains.
• Place cauliflower in a cheese cloth and squeeze out the extra moisture over a bowl.
• Once cauliflower is fairly dry, add in the beaten eggs, cheeses, almond flour, and all the spices. Mix until thoroughly combined.
• Preheat the oven to 425°F.
• Spray a prepared baking sheet with cooking oil. Using a large spoon or cookie scoop, place evenly sized rounds of the cauliflower mixture onto the baking sheet.
• Form them into "tot" shapes by pressing down slightly with your finger or the back of a spoon.
• Bake for 15 minutes, until golden-brown.
• Serve with a sour cream or ranch dip.

Notes

You can purchase frozen cauliflower rice to help cut the prep time down for this recipe. Just defrost in the fridge overnight or in the microwave.

If you don't own a food processor, you can grate the raw cauliflower instead.

Tried this recipe?Let us know how it was!