Free Printable: Low Carb & Keto Food List

• Why You Need My Cauliflower Tots Recipe
• Ingredients & Substitutions
• How To Make Cauliflower Tots
• My Recipe Tips
• Serving Ideas
• More Easy Cauliflower Recipes
• My Tools For This Recipe
• Cauliflower Tots (Easy, Cheesy, 4 Ingredients) Recipe card
• Recipe Reviews

If you love healthy comfort foods or sneaking in veggies for your kids (or other family members!), this cheesy cauliflower tots recipe is for you. Cauliflower tater tots are soft on the inside, crispy on the outside, and so easy to make!

Cauliflower tots have become a popular “healthier” option in stores, but they usually contain hidden starches or even artificial preservatives. Homemade ones are much better!

So, you probably want to know how to make cauliflower tots crispy when you make them at home? The key is the method — you need to fry them! I love roasting and baking many things (like baked zucchini fries ), but when you want something with the crispiest exterior, like fried zucchini or pan fried chicken , nothing beats frying.

Why You Need My Cauliflower Tots Recipe

• Taste a lot like potato tater tots
• Soft on the inside, crispy on the outside
• 4 simple ingredients, plus salt and optional garlic
• No fillers or hidden starches
• Ready in 20 minutes
• Only 3g net carbs per serving
• Naturally healthy, gluten-free, low carb, and delicious as a side dish, appetizer, or snack

Ingredients & Substitutions

Here I explain the best ingredients for my cauliflower cheese tots recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cauliflower – This recipe begins after you’ve riced your cauliflower. See my cauliflower rice recipe for tips on how to rice it yourself from cauliflower florets, or buy riced cauliflower at the store (fresh or frozen will work). You could also replace cauliflower with broccoli to make broccoli tots!
• Avocado Oil – This oil has a high smoke point, making it ideal for pan frying. You can use any high-heat cooking oil you prefer.
• Egg – Helps the tot mixture hold together.
• Mozzarella Cheese – This acts as a binder but also adds cheesy flavor. Mozzarella is the most neutral option, but you can also use cheddar cheese, Swiss, Parmesan cheese, or feta to give your cauliflower tots an extra cheesy kick!
• Garlic – Although optional, I like including it for the added flavor. You can use 2 cloves fresh garlic, 1 teaspoon jarred minced garlic , or 1/4 teaspoon garlic powder .
• Sea Salt – You can also add black pepper if you like.

How To Make Cauliflower Tots

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Saute the cauliflower rice. Stir fry the cauliflower rice in a large saute pan or wok over medium-high heat, until soft and lightly browned, with no moisture left in the pan.
2. Mix the other ingredients. Whisk the egg in a large bowl. Mix in mozzarella, garlic, and sea salt.
3. Combine. Stir cauliflower rice into the bowl right away while it’s hot. It will melt the cheese in the bowl and make the mixture sticky.

1. Roll. Use a small cookie scoop to pick up balls of the “dough”. Form small tater-tot shape patties and flatten slightly.
2. Fry. Heat the avocado oil in pan over medium heat. Add cauliflower tater tots in a single layer and fry until golden brown. Flip and repeat until golden on the other side. Transfer to paper towels to drain. Repeat until all tots are cooked.

My Recipe Tips

• Use a food processor to rice cauliflower. You can use a box grater, but a food processor is so much faster. Check my cauliflower rice post for more tips on ricing cauliflower.
• Cook cauliflower rice correctly. No one wants cauliflower tots that are crunchy or watery on the inside! To avoid both, stir fry the cauliflower rice over medium-high heat. Make sure it’s both soft and dry before mixing with the other ingredients. If there is too much liquid, they will fall apart. You can pat it with paper towels at the end to get rid of extra moisture if needed.
• Use a cookie scoop. Using a small cookie scoop makes it super easy to make uniform size tots.
• Flatten tots before frying. Unlike regular potato tater tots, cauliflower tots are best flattened rather than rounded. This ensures that the inside cooks through by the time the outside browns.
• Use enough oil — and the right kind. Cauliflower tater tots rely on oil to get crispy, so don’t skip it! Additionally, make sure you fry your cauliflower tots in an oil that can handle the heat. I like avocado oil best!
• Play with the temperature. The heat level will vary depending on your stovetop and the pan you use, so you may need to adjust it to find that middle ground.
• Drain on paper towels. Since we are using plenty of oil, paper towels will help soak up the excess and make the cheesy cauliflower tots more crispy.

Serving Ideas

Crispy on the outside and soft in the inside, these healthy tater tots are the perfect accompaniment to any main course . Here are my favorite ways to serve them:

• Dipping Sauce – There’s a particular common pairing for regular tater tots: Ketchup, of course! If you’re trying to avoid sugar or carbs, make your own homemade sugar-free ketchup . They are also yummy with cheese sauce or spicy mayo .
• Kid Friendly Mains – Serve ’em with some crispy low carb chicken tenders (or coconut chicken strips ), easy bacon wrapped hot dogs , or healthy keto chicken nuggets for a complete kid-friendly (or childhood throwback) meal.
• Sandwiches – Serve this cauliflower tots recipe alongside your favorite juicy burgers , hands-off slow cooker pulled pork , or a chicken lettuce wrap .

More Easy Cauliflower Recipes

Cauliflower is a nutritious and versatile vegetable that works in so many comfort food recipes. Here are a few of my favorite cauliflower recipes :

My Tools For This Recipe

• Food processor – The fastest way to make cauliflower rice for cauliflower tater tots (and for cauliflower pizza crust , cheeseburger casserole , and more!)
• Saute Pan Or Wok – For the best results when frying cauliflower tots, use a non-stick saute pan or wok. The non-stick coating helps prevent the tots from sticking and makes for easier cleanup.
• Small Cookie Scoop – For making uniform sized tots.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 1/2 lb Cauliflower (riced, measured after ricing, about 1 head) ▢
• 1/4 cup Avocado oil (or any oil; divided) ▢
• 1 large Egg ▢
• 1 1/2 cup Mozzarella cheese ▢
• 2 cloves Garlic (minced, optional) ▢
• 3/4 tsp Sea salt ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Stir fry cauliflower rice in 2 tbsp (30 mL) oil in a large saute pan or wok over medium-high heat, until soft and lightly browned, with no moisture left in the pan.
2. Meanwhile, whisk the egg in a large bowl. Mix in the mozzarella, garlic, and sea salt.
3. When the cauliflower rice is done, stir it into the bowl right away while it’s hot. It will melt the cheese in the bowl and make the mixture sticky.
4. Use a small cookie scoop to pick up balls of the “dough”. Form small tater tot sized patties and flatten slightly. (Make sure they are not too thick so that they’ll cook through.)
5. Wipe the pan lightly with a paper towel to get rid of any cauliflower rice pieces.
6. Heat the remaining 2 tbsp (30 mL) avocado oil in the pan over medium heat. Add the tater tots in a single layer, trying not to have them touch, and fry for about 2 minutes , until golden on the bottom. Flip and repeat until golden on the other side. Transfer to paper towels to drain.
7. Repeat with all tater tots. (You may need to add more oil between batches.)

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 6 cauliflower tots

• Tips: Check out my recipe tips above to help you get crispy, golden-brown tots, avoid soggy or falling-apart ones, and make the process quick and easy!
• Store: Keep leftovers in an airtight container in the fridge for 3-5 days. They’ll be softer but still tasty!
• Meal Prep: Make the tots ahead, but fry them fresh for the best crisp.
• Reheat: Microwave (softer), bake, or lightly fry again for crispy tots. No need to thaw first if frozen!
• Freeze: Freeze before or after frying—just freeze in a single layer first, then transfer to a bag for up to 4 months.

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Cauliflower Tots

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Cauliflower Tots (Easy, Cheesy, 4 Ingredients)

These easy cauliflower tots need just 4 ingredients: cauliflower, oil, eggs, and cheese! They are the perfect healthy, low carb comfort food.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cheesy-low-carb-cauliflower-tots-recipe/

Ingredients

• 1 1/2 lb Cauliflower (riced, measured after ricing, about 1 head)
• 1/4 cup Avocado oil (or any oil; divided)
• 1 large Egg
• 1 1/2 cup Mozzarella cheese
• 2 cloves Garlic (minced, optional)
• 3/4 tsp Sea salt

Instructions

1. Stir fry cauliflower rice in 2 tbsp (30 mL) oil in a large saute pan or wok over medium-high heat, until soft and lightly browned, with no moisture left in the pan.
2. Meanwhile, whisk the egg in a large bowl. Mix in the mozzarella, garlic, and sea salt.
3. When the cauliflower rice is done, stir it into the bowl right away while it’s hot. It will melt the cheese in the bowl and make the mixture sticky.
4. Use a small cookie scoop to pick up balls of the “dough”. Form small tater tot sized patties and flatten slightly. (Make sure they are not too thick so that they’ll cook through.)
5. Wipe the pan lightly with a paper towel to get rid of any cauliflower rice pieces.
6. Heat the remaining 2 tbsp (30 mL) avocado oil in the pan over medium heat. Add the tater tots in a single layer, trying not to have them touch, and fry for about 2 minutes , until golden on the bottom. Flip and repeat until golden on the other side. Transfer to paper towels to drain.
7. Repeat with all tater tots. (You may need to add more oil between batches.)

Maya’s Recipe Notes

Serving size: 6 cauliflower tots

• Tips: Check out my recipe tips above to help you get crispy, golden-brown tots, avoid soggy or falling-apart ones, and make the process quick and easy!
• Store: Keep leftovers in an airtight container in the fridge for 3-5 days. They’ll be softer but still tasty!
• Meal Prep: Make the tots ahead, but fry them fresh for the best crisp.
• Reheat: Microwave (softer), bake, or lightly fry again for crispy tots. No need to thaw first if frozen!
• Freeze: Freeze before or after frying—just freeze in a single layer first, then transfer to a bag for up to 4 months.

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• Why You Need My Cauliflower Tots Recipe
• Ingredients & Substitutions
• How To Make Cauliflower Tots
• My Recipe Tips
• Serving Ideas
• More Easy Cauliflower Recipes
• My Tools For This Recipe
• Cauliflower Tots (Easy, Cheesy, 4 Ingredients) Recipe card
• Recipe Reviews

If you love healthy comfort foods or sneaking in veggies for your kids (or other family members!), this cheesy cauliflower tots recipe is for you. Cauliflower tater tots are soft on the inside, crispy on the outside, and so easy to make!

Cauliflower tots have become a popular “healthier” option in stores, but they usually contain hidden starches or even artificial preservatives. Homemade ones are much better!

So, you probably want to know how to make cauliflower tots crispy when you make them at home? The key is the method — you need to fry them! I love roasting and baking many things (like baked zucchini fries ), but when you want something with the crispiest exterior, like fried zucchini or pan fried chicken , nothing beats frying.

Why You Need My Cauliflower Tots Recipe

• Taste a lot like potato tater tots
• Soft on the inside, crispy on the outside
• 4 simple ingredients, plus salt and optional garlic
• No fillers or hidden starches
• Ready in 20 minutes
• Only 3g net carbs per serving
• Naturally healthy, gluten-free, low carb, and delicious as a side dish, appetizer, or snack

Ingredients & Substitutions

Here I explain the best ingredients for my cauliflower cheese tots recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cauliflower – This recipe begins after you’ve riced your cauliflower. See my cauliflower rice recipe for tips on how to rice it yourself from cauliflower florets, or buy riced cauliflower at the store (fresh or frozen will work). You could also replace cauliflower with broccoli to make broccoli tots!
• Avocado Oil – This oil has a high smoke point, making it ideal for pan frying. You can use any high-heat cooking oil you prefer.
• Egg – Helps the tot mixture hold together.
• Mozzarella Cheese – This acts as a binder but also adds cheesy flavor. Mozzarella is the most neutral option, but you can also use cheddar cheese, Swiss, Parmesan cheese, or feta to give your cauliflower tots an extra cheesy kick!
• Garlic – Although optional, I like including it for the added flavor. You can use 2 cloves fresh garlic, 1 teaspoon jarred minced garlic , or 1/4 teaspoon garlic powder .
• Sea Salt – You can also add black pepper if you like.

How To Make Cauliflower Tots

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Saute the cauliflower rice. Stir fry the cauliflower rice in a large saute pan or wok over medium-high heat, until soft and lightly browned, with no moisture left in the pan.
2. Mix the other ingredients. Whisk the egg in a large bowl. Mix in mozzarella, garlic, and sea salt.
3. Combine. Stir cauliflower rice into the bowl right away while it’s hot. It will melt the cheese in the bowl and make the mixture sticky.

1. Roll. Use a small cookie scoop to pick up balls of the “dough”. Form small tater-tot shape patties and flatten slightly.
2. Fry. Heat the avocado oil in pan over medium heat. Add cauliflower tater tots in a single layer and fry until golden brown. Flip and repeat until golden on the other side. Transfer to paper towels to drain. Repeat until all tots are cooked.

My Recipe Tips

• Use a food processor to rice cauliflower. You can use a box grater, but a food processor is so much faster. Check my cauliflower rice post for more tips on ricing cauliflower.
• Cook cauliflower rice correctly. No one wants cauliflower tots that are crunchy or watery on the inside! To avoid both, stir fry the cauliflower rice over medium-high heat. Make sure it’s both soft and dry before mixing with the other ingredients. If there is too much liquid, they will fall apart. You can pat it with paper towels at the end to get rid of extra moisture if needed.
• Use a cookie scoop. Using a small cookie scoop makes it super easy to make uniform size tots.
• Flatten tots before frying. Unlike regular potato tater tots, cauliflower tots are best flattened rather than rounded. This ensures that the inside cooks through by the time the outside browns.
• Use enough oil — and the right kind. Cauliflower tater tots rely on oil to get crispy, so don’t skip it! Additionally, make sure you fry your cauliflower tots in an oil that can handle the heat. I like avocado oil best!
• Play with the temperature. The heat level will vary depending on your stovetop and the pan you use, so you may need to adjust it to find that middle ground.
• Drain on paper towels. Since we are using plenty of oil, paper towels will help soak up the excess and make the cheesy cauliflower tots more crispy.

Serving Ideas

Crispy on the outside and soft in the inside, these healthy tater tots are the perfect accompaniment to any main course . Here are my favorite ways to serve them:

• Dipping Sauce – There’s a particular common pairing for regular tater tots: Ketchup, of course! If you’re trying to avoid sugar or carbs, make your own homemade sugar-free ketchup . They are also yummy with cheese sauce or spicy mayo .
• Kid Friendly Mains – Serve ’em with some crispy low carb chicken tenders (or coconut chicken strips ), easy bacon wrapped hot dogs , or healthy keto chicken nuggets for a complete kid-friendly (or childhood throwback) meal.
• Sandwiches – Serve this cauliflower tots recipe alongside your favorite juicy burgers , hands-off slow cooker pulled pork , or a chicken lettuce wrap .

More Easy Cauliflower Recipes

Cauliflower is a nutritious and versatile vegetable that works in so many comfort food recipes. Here are a few of my favorite cauliflower recipes :

My Tools For This Recipe

• Food processor – The fastest way to make cauliflower rice for cauliflower tater tots (and for cauliflower pizza crust , cheeseburger casserole , and more!)
• Saute Pan Or Wok – For the best results when frying cauliflower tots, use a non-stick saute pan or wok. The non-stick coating helps prevent the tots from sticking and makes for easier cleanup.
• Small Cookie Scoop – For making uniform sized tots.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 1/2 lb Cauliflower (riced, measured after ricing, about 1 head) ▢
• 1/4 cup Avocado oil (or any oil; divided) ▢
• 1 large Egg ▢
• 1 1/2 cup Mozzarella cheese ▢
• 2 cloves Garlic (minced, optional) ▢
• 3/4 tsp Sea salt ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Stir fry cauliflower rice in 2 tbsp (30 mL) oil in a large saute pan or wok over medium-high heat, until soft and lightly browned, with no moisture left in the pan.
2. Meanwhile, whisk the egg in a large bowl. Mix in the mozzarella, garlic, and sea salt.
3. When the cauliflower rice is done, stir it into the bowl right away while it’s hot. It will melt the cheese in the bowl and make the mixture sticky.
4. Use a small cookie scoop to pick up balls of the “dough”. Form small tater tot sized patties and flatten slightly. (Make sure they are not too thick so that they’ll cook through.)
5. Wipe the pan lightly with a paper towel to get rid of any cauliflower rice pieces.
6. Heat the remaining 2 tbsp (30 mL) avocado oil in the pan over medium heat. Add the tater tots in a single layer, trying not to have them touch, and fry for about 2 minutes , until golden on the bottom. Flip and repeat until golden on the other side. Transfer to paper towels to drain.
7. Repeat with all tater tots. (You may need to add more oil between batches.)

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Maya’s Recipe Notes

Serving size: 6 cauliflower tots

• Tips: Check out my recipe tips above to help you get crispy, golden-brown tots, avoid soggy or falling-apart ones, and make the process quick and easy!
• Store: Keep leftovers in an airtight container in the fridge for 3-5 days. They’ll be softer but still tasty!
• Meal Prep: Make the tots ahead, but fry them fresh for the best crisp.
• Reheat: Microwave (softer), bake, or lightly fry again for crispy tots. No need to thaw first if frozen!
• Freeze: Freeze before or after frying—just freeze in a single layer first, then transfer to a bag for up to 4 months.

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I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

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Cauliflower Tots