Cheesy Cauliflower Tots
Crisp-edged, bite-size tots made from riced cauliflower, cheddar and parmesan — baked or air-fried, and made for dunking.
Nutrition per serving
6 tots- Net carbs
- 5g
- Calories
- 195kcal
- Protein
- 10g
- Fat
- 15g
- Total carbs
- 7.9 g
- Fiber
- 2.9 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Broccoli cheddar tots: Finely chopped broccoli instead of cauliflower — greener, more flavorful, and a sneaky way to get kids eating broccoli.
- Pulse the broccoli in a food processor until finely chopped, then microwave or steam it for just 3 minutes. Squeeze it dry the same way; broccoli releases less water than cauliflower.
Nut-free (coconut flour): Two tablespoons of coconut flour bind the tots in place of almond flour — handy for school lunches and nut-free homes.
- Mix in the coconut flour and let the mixture rest for 5 minutes before shaping; coconut flour keeps absorbing moisture and firms it up.
Pizza tots: Mozzarella, chopped pepperoni and Italian herbs, with marinara for dipping — pizza-bite flavor in tot form.
- Mix the mozzarella, pepperoni and Italian seasoning into the cauliflower instead of the cheddar. Serve with warm marinara for dipping.
- Also add
Estimated cost $4.93 for 4 servings ($1.23 each) · how we estimate
Instructions
-
Heat the oven to 400°F (200°C) and line a sheet pan with parchment brushed with a little of the oil.
-
Microwave the riced cauliflower in a covered bowl for 4–5 minutes (or steam it for 5 minutes), until soft. Let it cool for 10 minutes, until you can handle it.
-
Pile the cauliflower into a clean kitchen towel or nut-milk bag and wring out as much liquid as you can — keep twisting until only drips come out. You should have about 1½ cups of dry cauliflower.
-
Mix the cauliflower with the egg, cheddar, parmesan, almond flour, onion powder, garlic powder, salt and pepper until it holds together when squeezed.
-
Scoop level tablespoons of the mixture and roll and press each into a compact 1½-inch (4 cm) log — you should get about 24. Arrange them on the pan with space between them and brush with the remaining oil.
-
Bake 15 minutes, turn them carefully with tongs and bake 8–10 minutes more, until deep golden and crisp. Air fryer: 375°F (190°C) for 10–12 minutes, turning halfway. Let them firm up for 5 minutes before serving.
Tips for success
-
Squeeze, then squeeze again. Wet cauliflower makes soft tots that fall apart; dry cauliflower crisps up. - Chilling the shaped tots for 15 minutes before baking helps them keep a neat shape. Small and compact beats big and loose.
- Dip them in sugar-free ketchup, ranch or cheese sauce. For flat patties instead, see cauliflower hash browns.
Nice to have, not needed
- A small cookie scoop portions the tots quickly and evenly — a level tablespoon works fine.
Storage & meal prepMeal-prep friendly
- Keeps 4 days in the fridge
- Freezes up to 3 months
Reheat: Reheat in a 400°F (200°C) oven or air fryer for 6–8 minutes (10–12 from frozen) until crisp.
Prep tip: Freeze baked tots on a tray, then bag them — handy for quick sides and lunchboxes.
Refrigerate up to 4 days. Freeze baked tots on a tray, then bag them for up to 3 months; reheat from frozen at 400°F (200°C) for 10–12 minutes.
Variations
3 variations, each with its own ingredients and macrosBroccoli cheddar tots
SwapFinely chopped broccoli instead of cauliflower — greener, more flavorful, and a sneaky way to get kids eating broccoli.
- riced cauliflower → broccoli florets
5.9 g net · 203 kcal · 11 g protein · 15 g fat · ≈$1.57 per serving (+0.9 g net carbs vs the original)
Nut-free (coconut flour)
DietTwo tablespoons of coconut flour bind the tots in place of almond flour — handy for school lunches and nut-free homes.
- blanched almond flour → coconut flour
5.2 g net · 169 kcal · 9.4 g protein · 11 g fat · ≈$1.13 per serving (+0.2 g net carbs vs the original)
Pizza tots
FlavorMozzarella, chopped pepperoni and Italian herbs, with marinara for dipping — pizza-bite flavor in tot form.
- sharp cheddar → shredded mozzarella
- + 15 slices pepperoni
- + 1 tsp Italian seasoning
5 g net · 222 kcal · 12 g protein · 17 g fat · ≈$1.40 per serving (same net carbs as the original)
Save it for later
Pin this recipe to your keto board so it’s there when you plan next week.
Save to Pinterest
