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Keto Tater Tots aka Cauliflower Tots

The taste and texture of these keto tater tots (aka cauliflower tots) are so on point, you’ll be convinced you’re eating the real thing.

Now, unlike many in the keto community, I’m not sold on using cauliflower as a substitute for EVERYTHING.

Cauliflower pizza crust? Nope!  Cauliflower risotto? No thanks.

Related: Learn how I won my family over to the keto lifestyle.

I CAN compromise with mashed cauliflower, but only if it’s heavily loaded with butter, sour cream, bacon, and cheese. But let’s be real…that combination makes everything better.

Needless to say, I was a bit skeptical at the idea of using riced cauliflower in place of shredded potato for tots or hash browns. But not wanting to rule anything out, I had to give it a try. After all, my family LOVES tater tots, so I owed it to them to try out a keto-friendly version.

Turns out, with the right combination of riced cauliflower, cheese, and spices, you can make a very convincing tater tot out of cauliflower! And since hash brown patties are essentially a big tater tot, you can make that too for breakfast!

***scroll down for printable recipe

Keto Tater Tots Pinterest

How to Make Keto Cauliflower Tots

Start by mixing the eggs, cheese, garlic, and spices in a medium bowl.

Keto Tater Tots Ingredients

Steam the riced cauliflower until tender. I buy the frozen riced cauliflower and steam it in the bag in the microwave.

While still hot, mix the riced cauliflower in with the other ingredients. You can use a paper towel to soak up any excess water.

Keto Tater Tots Mixing

Shape the cauliflower into a tot or hash brown patty shape of choice. My husband came up with the idea of rolling out the mixture into a thin log first, then cutting into tots. It turned out to be a GENIUS idea and worked perfectly!

He thinks it will work even better with a bamboo sushi roller, so we have plans to try that in the future and shoot a video if it works out as planned.

Related: These 8 Comfort Food Swaps make the keto diet much easier to adjust to!

Keto Tater Tots Rolled Log
Keto Tater Tots Cutting Bite Sized Pieces

Bake the tots at 420 degrees F for 15-20 minutes, then flip the tots over and continue baking for an additional 10-15 minutes until golden brown.

Keto Tater Tots Ready To Eat

Remove from the oven, allow to cool slightly, and enjoy!

Since the recipe was such a smashing success, I’m now looking forward to sharing a few “tater” tot-themed dishes in the future. Stay-tuned!

More Cauliflower Recipes to Try!

That’s not the only amazing cauliflower recipe on this website. I have 2 more than you will definitely want to check out!

Cauliflower Hashbrown Casserole

Cauliflower Mac ‘n Cheese

Now I have a favor to ask! If you enjoy this keto “tater” tot recipe, please give me a star rating in the recipe card below and share this post on your favorite social media platform.

Whip up the recipe? Comment below or drop me a line @healthyambitions.co and tag #healthyambitionsrecipes !

Keto Tater Tot

Cauliflower Tots

Yield: 8
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes

The texture of these cauliflower tots is shocking similar to tater tots!

Ingredients

  • 24 oz Cauliflower rice (about 1 head riced, I use frozen)
  • 2 large egg
  • 1-1/2 cups Mozzarella Cheese
  • 1 tbsp garlic, minced
  • 1/2 tsp salt
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp black pepper

Instructions

  1. Preheat 420 degrees F
  2. In a large bowl, mix the eggs, cheese, garlic, and spices.
  3. Steam the the riced cauliflower until tender.
  4. While still hot, mix the riced cauliflower in with the other ingredients.
  5. Use a paper towels to soak up any excess liquid in the bowl.
  6. Shape the cauliflower into a tot or hashbrown patty shape of choice.
  7. Bake at 420 degrees F for 15-20 minutes, then flip the tots over and continue baking for an additional 10-15 minutes until golden brown.
  8. Remove from oven, allow to cool slightly, and enjoy!
Nutrition Information:

Amount Per Serving: Calories: 109.51Total Fat: 6.63gSaturated Fat: 3.78gSodium: 279.71mgCarbohydrates: 5.64gNet Carbohydrates: 6gFiber: 1.86gSugar: 1.92gProtein: 7.89g

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Tricia Scott

Friday 30th of July 2021

I was wondering if you know how these would be if you tried to fry them? Either using oil or an air fryer? I had been craving crispy tater tots and will be trying this but was just curious. Thanks

Cathy Dean

Wednesday 11th of August 2021

I haven't tried frying them, but I think it should work. Please let me know if you try it!

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