Cauliflower Tots

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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!


  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 tots

These 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: 

Cauliflower Tots

Cauliflower Tots

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

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


  • 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.

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Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving:Calories: 140 Total Fat: 15g Saturated Fat: 8g Trans Fat: 0g Unsaturated Fat: 5g Cholesterol: 84mg Sodium: 785mg Carbohydrates: 7g Net Carbohydrates: 4g Fiber: 3g Sugar: 1g Protein: 15g

All information and tools presented and written within this site are intended for informational purposes only. This information is provided as a courtesy and there is no guarantee that the information is accurate.


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