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5 from 1 vote

Keto Cauliflower Tots

Crispy baked cauliflower tots that are also low carb and keto-friendly!
Servings: 4 (recipe yields 28 tots total)
Prep Time: 20 minutes
Cook Time: 27 minutes
Total Time: 47 minutes
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Ingredients

  • 3 cups riced cauliflower, (approximately 300 grams)
  • ¼ cup parmesan cheese, finely grated
  • 2 large eggs
  • 1 tsp Italian seasoning
  • 2 tbsp coconut flour

Breading

  • 1 cup parmesan cheese, finely grated

Instructions
 

  • Preheat oven to 400°F. Line a large baking sheet with parchment paper.
  • Place cauliflower into a large microwave-safe bowl and cook for about 1-2 minutes or until tender (cauliflower does not need to be super soft, it only needs to be just cooked). You can also steam cauliflower until tender if you do not want to use the microwave. Let cauliflower cool for about 10 minutes.
  • In a large bowl, combine all of the cauliflower tot ingredients (except breading). Stir with a spatula or large spoon until evenly mixed.
  • Scoop out 1 (packed) tablespoon of batter. Squeeze batter between your palms to compact it and drain out some of the excess liquid. The batter does not need to be bone dry, you just don’t want to keep any of the liquid that comes out as you are compacting the batter to form your tot. You should do this over the sink so that the liquid does not go back into the batter bowl.
  • Use fingers to mold into a cylinder/tot shape. Set aside and repeat with remaining batter.
  • Spread a thin layer of parmesan breading onto a flat surface. Briefly roll each tot in parmesan breading. The cheese should loosely stick to the tots since they are still very moist. Place onto prepared baking sheet.
  • Bake for about 25 minutes total. After 15 minutes, briefly remove tots from oven to flip them over and then continue baking for another 10 minutes or until surface of tots are golden brown and crispy. Serve immediately with your favorite dipping sauce.

Notes

  • For the riced cauliflower, I put cauliflower florets through my food processor because it breaks down the cauliflower into smaller pieces than pre-riced cauliflower.
  • You can use pre-riced (fresh) cauliflower but you may want to roughly chop them down a little more before using. 
  • Avoid using frozen cauliflower because it retains too much moisture.
  • To get the parmesan cheese to be a finely grated texture, I used shredded parmesan cheese and then ran it through my food processor until the cheese became the size of breadcrumbs. See photo above in post for reference.
  • You can do this by hand with a knife if you don’t own a food processor.
Serving: 0.25of recipe, Calories: 189kcal, Carbohydrates: 7g, Protein: 16g, Fat: 11g, Saturated Fat: 6g, Sodium: 562mg, Fiber: 3g, Sugar: 2g, NET CARBS: 4
The nutrition information provided are only estimates based on an online nutritional calculator. This is not a comprehensive list of all the nutrients in the recipe (i.e., does not include vitamins, cholesterol, etc). I am not a certified nutritionist. Please consult a nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
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