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These Crispy Cheesy Keto Cauliflower Tots are actually baked not fried, low carb and gluten free!
Cauliflower Tots
Oven fried cauliflower tots can actually get that crispy outer coating just as if you had fried them! This Cheesy Cauliflower tots are made without grains and looks like a potato puff or some know them as Tater Tots. These look good enough to get even the pickiest of kids to eat them!
I can’t help it, but I have an insane desire to fool my kids into eating cauliflower. It’s an addiction really. I do it all the time, like in my Bacon Cheeseburger Hidden Cauli Casserole, and the many others that came from that recipe. It’s seems they may be catching on to my tricks, but they also don’t seem to care and still eat it regardless. So mom is winning here!
These cheesy puffs are an adaption from my Mock Tater Tots in my first cookbook. I added some mozzarella to really give it some substance and that cheese really overpowers the traditional taste of mashed cauliflower, which is good for my kids since they typically hate it.
But it wasn’t just for my kids, this recipe was for me. I was craving some carbs like crazy and needed something to curb that craving. I was browsing my cookbook and there it was, adapt and conquer!
Baked versus Fried Cauliflower Tots
You could certainly fry these in oil a few at a time in a hot pan with some avocado oil or coconut oil, but it just seems like more work than needed. Baking at a high temperature really can produce that same kind of outer texture you’re looking for.
If you have some no sugar added ketchup, dip these in that or make your own Homemade Ketchup!
Cheesy goodness and baked to perfection! You may have trouble eating just 4 per serving! Be sure to share and don’t tell the kids until AFTER they try them, works in my house!
Meal Planning
If you love recipes like this for yourself and family, you might be interested in my meal planning membership. Weekly low carb and/or keto meal plan sent to your inbox every Friday with shopping list. The best part about my meal planning feature is that if you aren’t interested in one of the dinner meals you can swap it out for something else! You can even change serving sizes and the shopping list will adjust! It pretty amazing software and I hope you’ll take advantage of it. You can have a sustainable low carb/keto lifestyle when you’re well prepared and planning meals is the key! LEARN MORE TODAY!
Keto Cauliflower Tots (Low Carb and Gluten Free)
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Crispy Cheesy Cauliflower Tots (Low Carb & Gluten Free)
Ingredients
- 4 cups steamed cauliflower
- 1 cup grated parmesan
- 1/3 cup coconut flour
- 1 cup shredded mozzarella
- 2 eggs
- 1 tsp garlic powder
- 1/2 tsp garlic salt
Instructions
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Preheat oven to 425 degrees F.
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Place steamed cauliflower in a food processor and pulse until it resembles crumbs.
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Pour it into a bowl and stir in the remaining ingredients until combined.
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Line a baking sheet with parchment paper.
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Using a cookie scoopor about a tablespoon of the mixture, form cylinder shapes.
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I was able to make 32 tots.
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Bake for 15 minutes then flip them over for cook another 5 minutes.
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Cool slightly then enjoy!
Recipe Notes
This recipe was first published in August 2016 and updated with video in August 2019.
Net Carbs: 3g
Does it have to be mozzarella?? Can I substitute cheddar? Sounds so good!
I think cheddar would work as well.
I made these today and they are good. I got 50 out of the recipe and they are a good size. Will have to refigure the nutritional data. I did add some cayenne pepper, dried parsley flakes, and onion powder. Substituted reduced fat Mexican cheese blend for the mozzarella and it worked beautifully. It still tastes like cauliflower to me, but not overly. Will be nice to take to lunch with some SF ketchup. I made so many that I’m going to have to freeze them…hope that works.. Thanks!
Update on nutritional data: Made 10 servings of 5 tots each. 167 cal., 9 fat, 6 carbs, 2 fiber, 12 protein.
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Aggie
I make these almost weekly. They’re SO good and easy!!!
Thank you!
Hi Brenda, I can’t handle coconut. It makes my throat sore. Any alternative you can suggest!
If you can have nuts try almond flour.
Do they freeze well? I would like to make a batch and divide into single servings for when my husband has french fries when we have “burgers”.
yes you can freeze them after you’ve cooked and cooled them.
You don’t mention whether you have to squeeze the water out of the cauliflower. Every other cauliflower recipe I’ve seen requires this. Was it left out of your instructions, or do you not need to do that for this recipe?
Nope it’s not mentioned because you don’t have to squeeze out any liquid.
These were AWESOME! We dipped them in marinara too.
I’m going to use this recipe as a base for pizza crust as well!
I think the net carbs are 3.3
I tried these with ready made cauliflower rice from Costco. I didn’t precook cauliflower, just used it raw. I added another egg to get it to stick together better, to make up for not a lot of moisture from raw cauliflower. I also diced up some crisp bacon and some pickled peppers and added to mix. Yummy!! Thanks so much. These will be a regular part of our meal plan.
Could you use premade mashed cauliflower? If YES, about how much would you need?
Can’t find your contest!!
https://www.sugarfreemom.com/recipes/naturally-keto-starter-pack-giveaway/
Hi,
I was wondering it these could be cooked in an Air Fryer, and if they can, at what temperature and for how long?
Thank you, these look amazing.
Hi, when I hit the print button on the receipe it doesn’t go anywhere. When I try to Pin it it doesn’t and I can’t paste it cause it doesn’t appear. What can I do?
Hi, I’m a big fan!
I wanted to say I adapted this recipe to make two other items.
First, you can shape them I’m to cups and they make great “potato” skins.
Second, the whole recipe makes a fantastic pizza crust.
Thank you again for all you do!