Keto Cauliflower Tots
Crispy golden keto cauliflower tots with just 2.5g net carbs per serving and ready in 45 minutes total. Riced cauliflower, sharp cheddar, and almond flour bake into crunchy bites with tender centers—a guilt-free swap for potato tots the whole family loves.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
These crispy keto cauliflower tots deliver all the crunch and comfort of classic potato tots without the carbs. Sharp cheddar and almond flour bind tender riced cauliflower into golden, dippable bites perfect as a side or snack.
Ingredients
- 1 medium head cauliflower (about 1.5 lbs), riced (4 cups)
- 1 large egg, beaten
- 1 cup shredded sharp cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/3 cup almond flour
- 2 tablespoons chopped fresh chives
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil, for brushing
Instructions
- 1
Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper. Rice the cauliflower in a food processor until it resembles coarse crumbs.
- 2
Microwave the riced cauliflower in a covered bowl for 5 minutes, then let it cool slightly. Transfer to a clean kitchen towel and wring out as much liquid as possible—this is essential for crispy tots.
- 3
In a large bowl, combine the squeezed cauliflower, beaten egg, cheddar, Parmesan, almond flour, chives, garlic powder, onion powder, salt, and pepper. Mix until a cohesive dough forms.
- 4
Scoop about 1 tablespoon of mixture and press firmly into a tot shape with your hands. Arrange on the prepared baking sheet, leaving space between each. You should get roughly 24 tots.
- 5
Brush the tops lightly with olive oil. Bake for 20 minutes, flip carefully, then bake 5 more minutes until deeply golden and crisp on all sides.
- 6
Let cool for 5 minutes to firm up before serving with your favorite sugar-free dipping sauce.
Tips & notes
- Wringing out the cauliflower thoroughly is the single most important step—any trapped moisture leads to soggy, fragile tots. Press until almost no liquid drips out.
- Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a 375°F oven or air fryer for 5-7 minutes to restore crispness; the microwave will soften them.
- For a dairy-free version, swap the cheeses for 1 cup of a melty dairy-free shred and add 1 extra tablespoon of almond flour to bind.
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Frequently asked questions
- How many carbs are in keto cauliflower tots?
- Each serving has just 2.5g net carbs (5.5g total carbs minus 3g fiber), 215 calories, 11g protein, and 16g fat. This recipe makes 4 servings, about 6 tots each.
- Why are my cauliflower tots falling apart?
- The most common cause is excess moisture. After microwaving the cauliflower, wring it out hard in a towel until almost no liquid comes out. Pressing each tot firmly and letting them cool 5 minutes after baking also helps them hold together.
- Can I make these cauliflower tots in an air fryer?
- Yes. Air fry at 375°F for about 12-14 minutes, shaking or flipping halfway through, until golden and crisp. Work in batches so they aren't crowded, which keeps every tot crispy.
