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cauliflower tots with ketchup

Cauliflower Tots

CAULIFLOWER TOTS are the less-carby, healthier version of tater tots and they’re made with simple ingredients. We serve these up with ketchup or ranch dressing and they’re always a hit.

low carb cauliflower tots

Have you seen or tried the packages of frozen cauliflower tots yet? They’re pretty easy to find these days and they taste pretty okay, but have you read the ingredients list? 

There are a few things in there that I’d prefer to avoid PLUS I knew I could make even tastier cauliflower tater tots at home. I was right. 

You guys, these are so dang delicious. 

My kids were a little leary to try them, as they always are. They never seem to trust me when I present them with a vegetable dressed up as a potato. I suppose I can’t blame them, but they almost always love it so you’d think they’d just learn to trust me. 😉 

cauliflower tots with ketchup

Anyway, these were a TOTAL HIT. My whole family loved these. 

We were split down the middle on which dip was best – 2 votes for ketchup and 2 votes for ranch. You really can’t go wrong with either, though!

Ingredients for cauliflower tater tots:

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ingredients for cauliflower tots

  • Riced Cauliflower
  • Parmesan
  • Cheddar
  • Coconut Flour
  • Egg
  • Seasoning

We use the frozen, steam-in-bag riced cauliflower when making these. It makes the process so simple!


A close up of cauliflower mix used for cooking tots

  1. Cook the cauliflower rice and add to a mixing bowl.
  2. Add in the remaining ingredients and stir well to combine. The heat from the cauliflower will help melt the cheese a little to bind everything together.
  3. Use a small cookie scoop to portion out the mixture and shape into tots. 
  4. Bake for 25 minutes, flipping halfway through. 

These are really simple to make, though I recommend grabbing a kid to help shape the tots, just because it can be a bit tedious. It’s not hard…just not a whole ton of fun. 😉 

The cookie scoop makes keeping the tots all the same size super easy. I use mine regularly in the kitchen!

Can you freeze homemade cauliflower tots?

low carb cauliflower tater totsThese will freeze beautifully! Arrange the tots on a baking sheet and pop them in the freezer for an hour before transferring them to a freezer-safe bag. 

Bake as directed directly from the freezer. You’ll need to add an extra couple of minutes to the bake time.

For serving:

We love sugar-free ketchup or my homemade ranch dressing as a dip for these. 

These cauliflower tater tots go great with just about any protein. Serve them up with my spinach stuffed chicken, low carb meatloaf, pork tenderloin, or steak bites for a tasty dinner.

keto cauliflower tots

More low carb side dishes: 

A close up of cauliflower tots piled up next to a cup of ketchup

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cauliflower tots with ketchup

Cauliflower Tots

These cauliflower tater tots are a total hit with my kids. Serve with ketchup or ranch for a healthy side dish.

Yield 4 servings
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes


  • 10 ounces frozen steam-in-bag riced cauliflower
  • ¾ cup Parmesan
  • ¾ cup grated cheddar
  • 1/4 cup coconut flour
  • 1 egg
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon salt


  1. Preheat oven to 425 degrees. Line a baking sheet with parchment paper.

  2. Steam the rice according to package directions. Drain any liquid from the cauliflower and place cauliflower in a mixing bowl.

  3. Add the remaining ingredients to the mixing bowl and stir well to combine.

  4. Use a small cookie scoop to scoop out portions of the mixture and then shape with your hands into tots.

  5. Place on the prepared baking sheet and spritz lightly with non-stick spray.

  6. Bake for 15 minutes, flip, spray with non-stick spray, and bake for 10 more minutes.


If you don't have a cookie scoop, just use a small spoon and try to keep the portions even so that everything cooks evenly.

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Nutrition Information:

Yield: 4 Serving Size: around 7 tots
Amount Per Serving: Calories: 140Total Fat: 15gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 84mgSodium: 785mgCarbohydrates: 7gNet Carbohydrates: 4gFiber: 3gSugar: 1gProtein: 15g

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30 thoughts on “Cauliflower Tots”

  1. John Vorkman

    I just made this recipe and it is AMAZING!!! We like to make things like this in large batches to freeze for future meals. I found it quicker to pack the mixture into a 1/4 cup measure, and flatten with a tiny spatula into a patty. Makes 13 patties in a double batch. Cooked in the air fryer at 400, for 6 minutes on each side. I also added 1 tsp of TexMex seasoning, as we found them to bland for our tastes. Thank You!!!

    1. Karly Campbell

      Thanks for sharing, John! I need to try these in the air fryer and with different seasonings. ๐Ÿ™‚

  2. diana v horowitz

    How many tots do you get with this recipe? Your yield says “4” and serving size says “1.” I don’t understand your numbers. 4 what? yield 1?

    1. Karly Campbell

      Hi Diana! Sorry about that – our recipe card started updating the yield to 1 in cases where it was blank. We usually get around 7-8 tots per person, for a total of 50-ish tots.

      1. Northern Belle

        Okay, now I really AM confused! If you say the recipe makes 4 servings and a serving is 7-8 tots, that would be 7×4=28 or 8×4=32, so around 30 tots. How did you arrive at the recipe making FIFTY tots??

  3. Question: Pre-riced and/or frozen cauliflower is not available where I live in southern Mexico. I can rice my own to make the recipe but wonder what the measurement would be for fresh riced cauliflower. Frozen things weigh and measure differently than fresh so I would like to know how much fresh to use. Thank you.

    1. Karly Campbell

      Hi Karen! I’m not sure what the difference would be. I’d still just go ahead and use 10 ounces. Add a little more coconut flour if it’s too wet or a splash of water or melted butter/coconut oil if it’s too dry. ๐Ÿ™‚

  4. Valerie Phillips

    Hello! You say to drain the liquid from the cauil rice… do you mean squeeze out the extral liquid? Bec they sure do hold a lot of moisture!

    1. Karly Campbell

      Hi Valerie! I don’t squeeze the cauliflower, just tilt the bag and drain out any excess liquid. ๐Ÿ™‚

    1. Karly Campbell

      That sounds about right. However many tots you end up with, divide by 4 for a serving size. ๐Ÿ™‚

  5. Can you please tell me how much almond flour I could use instead of the coconut? They were so good but I couldnโ€™t get over that coconut taste!!

    1. Karly Campbell

      I’ve not tried these with almond flour, but you’ll need quite a bit more to get them to hold together well. I’d just add it until it holds together well.

    1. Karly Campbell

      I’ve only tried these in the oven, so I’m not sure how they’d work. If you try, please let me know!

    2. Hi! I just tried these in my air fryer! I used 400 degrees for 15 minutes. They were almost overdone. I would definitely use my air fryer again…sooo handy! I would probably do way less time in order to be able to turn them over and spray with Pam. These are sooo delicious though!!! You canโ€™t even taste the cauliflower! They just taste like cheese bites!

    1. Karly Campbell

      The Parmesan actually helps bind it together in this recipe. You could try adding in a bit more cheddar or coconut flour, but I’ve only made them as directed so I’m not sure how much you’ll need or if they’ll stay together quite as well.

  6. Hi! Can I use almond flour instead of coconut flour? If yes, how would that change the measurement?

    1. Karly Campbell

      Hi Elyse! I’ve tried these with almond flour as well, and they didn’t hold together quite as well. You’d need to use quite a bit more almond flour to get the right consistency and then you’re adding a lot of carbs into them.

  7. Hi, these look great! Just wondering the measurements you used for the ingredients? Thanks!

  8. Jeanne Chambers

    I don’t understand the nutrition info, “yield 4, serving size 1”. Does that mean that a serving is 1/4 of the recipe?

  9. If I were to use fresh cauliflower i riced – Would i just steam it once it was riced or cook it before i riced it. I don’t always find frozen riced cauliflower.
    Thanks for posting – i am going to make these for when my grandson visits he loves to help me in the kitchen.

    1. Karly Campbell

      Hi Vicki! I would steam the cauliflower after ricing it. If you steam it first, it’ll probably turn to mush when you try to chop it into rice. ๐Ÿ™‚

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