Keto Cauliflower Tater Tots

Keto Cauliflower Tater Tots

Preparation Time: 20 minutes

Cooking Time: 20 minutes

Serves: 4

Difficulty: Easy

Course: Snack/Appetizer

Cuisine: Keto

kcal: 120 per serving


Craving a crunchy and satisfying snack while staying true to your keto lifestyle? Look no further than these irresistible Keto Cauliflower Tater Tots. These tasty morsels are a low-carb twist on the classic tater tots, using cauliflower as the star ingredient. With just 20 minutes of prep and another 20 minutes in the oven, you’ll have a delightful snack that’s perfect for satisfying those crispy cravings without derailing your dietary goals.


  • 1 medium head of cauliflower, chopped into florets
  • 1/2 cup almond flour
  • 1/4 cup grated Parmesan cheese
  • 1 large egg
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp paprika
  • Salt and pepper to taste
  • Cooking spray or olive oil


  1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. Steam or boil the cauliflower florets until they’re tender. Drain well and let them cool slightly.
  3. Once cooled, place the cauliflower florets in a food processor and pulse until they resemble rice-like grains.
  4. Transfer the processed cauliflower to a clean kitchen towel and squeeze out as much excess moisture as possible.
  5. In a mixing bowl, combine the squeezed cauliflower, almond flour, grated Parmesan, egg, garlic powder, onion powder, paprika, salt, and pepper. Mix until well combined.
  6. Shape the mixture into small tater tots using your hands and place them on the prepared baking sheet.
  7. Lightly spray the tater tots with cooking spray or drizzle with a bit of olive oil.
  8. Bake in the preheated oven for about 20 minutes, flipping halfway through, until they are golden and crispy.
  9. Remove from the oven and let them cool slightly before serving.

Note: For a cheese-infused variation, add shredded cheddar or mozzarella to the cauliflower mixture.

Nutrition Facts (per serving):

  • Calories: 120 kcal
  • Total Fat: 8g
  • Total Carbohydrates: 6g
  • Dietary Fiber: 3g
  • Protein: 6g

For personalized keto meal plans, explore the Custom Keto Meal Plan or embark on the 28 Day Keto Challenge for a comprehensive keto experience. Enjoy these guilt-free tater tots while staying on track with your health goals!


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