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low carb cauliflower tots in parchment paper with ketchup

Cauliflower Tots

Low carb cauliflower tots made with six simple ingredients to keep them grain and gluten free! You'll love this easy cauliflower tots recipe for a healthy and delicious side dish or snack. A fun twist on classic tater tots that even kids will enjoy!

Course Appetizer, Gluten Free, Grain Free, Low Carb, Side Dish, Snack, Vegetarian
Cuisine American
Keyword cauliflower tots, gluten free cauliflower tots, grain free cauliflower tots, low carb cauliflower tots
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 6 servings
Calories 95 kcal
Author Monique Volz of AmbitiousKitchen.com


  • 4 cups cauliflower florets (from 1 head of cauliflower)
  • 1 large egg
  • 1/2 onion, grated
  • 1/4 cup shredded parmesan
  • 1/4 cup shredded cheddar
  • 1/4 cup blanched almond flour
  • Sea salt and freshly ground black pepper
  • Avocado oil cooking spray
  • Ketchup, for serving (optional)


  1. Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.
  2. Bring an inch of water to a boil in a medium saucepan. Place the cauliflower in a steamer basket set over the boiling water. Cover and steam the florets for 5 minutes, until they’re easily pierced with a fork.

  3. Working in batches, place the steamed florets in the food processor and process for 10 seconds until they are completely chopped into a meal. Transfer each batch of meal to a clean, thin dish towel or piece of cheesecloth. Continue to process the remaining florets. Once all the cauliflower meal is cool enough to handle, gather the corners of the towel and, working over the sink, squeeze out as much liquid as you can. Transfer the squeezed meal to a large bowl.
  4. Add the egg, grated onion, parmesan and cheddar cheeses, almond flour, and salt and pepper to taste to the bowl with the cauliflower. Use a rubber spatula to mix everything together. Allow the mixture to rest for 5 minutes so it can come together.
  5. Spray the prepared baking sheet generously with cooking spray. Use your hands to form 34 small “tater” tots, about 1 inch long by ½ inch wide, placing them on a baking sheet about 1 inch apart. All the tots should fit on one pan, though you can work in batches if needed. Spray the tots generously with cooking spray.
  6. Bake for about 20 minutes, until golden brown. Flip the tots and continue to cook for another 10 minutes, until they are browned all over.
  7. While the tots are hot, sprinkle with additional salt and serve with ketchup, if desired.
  8. Any leftover tots can be stored in an airtight container in the fridge for 10 days. To reheat, place the tots on a baking sheet and broil them on high for a couple of minutes until heated through and crispy on the outside.

Recipe Notes

If you want to use frozen cauliflower, I think about 1 bag of steamed cauliflower or cauliflower rice would do the trick, but I haven't tested to be sure.

Recipe from Cauliflower Power cookbook.

Nutrition Facts
Cauliflower Tots
Amount Per Serving (6 cauliflower tots)
Calories 95 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 2.1g13%
Carbohydrates 5.5g2%
Fiber 2.3g10%
Sugar 1.9g2%
Protein 6.3g13%
* Percent Daily Values are based on a 2000 calorie diet.