Low Carb Cauliflower Tots

Healthy and delicious side dish
Healthy and delicious side dish
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4 cups Cauliflower florets from 1 head of cauliflower
1 Large eggs
½ Onion grated
¼ cup Parmesan cheese shredded
¼ cup Cheddar cheese shredded
¼ cup Almond flour
Sea salt to taste
Black pepper freshly ground, to taste
Avocado oil cooking spray
For serving:
Ketchup optional

Nutritional information

  • For serving:

Low Carb Cauliflower Tots


Enter these Low Carb Cauliflower Tots! Oven-baked and made simply with cauliflower florets, onions, almond flour, and plenty of cheese, this recipe is guilt-free and delicious. One or two of these homemade tots, and I promise you won’t be able to stop.  

These baked low-carb tots are tender on the inside and crispy on the outside. The secret? Spraying each tot generously with avocado oil cooking spray before baking. To get the cauliflower tots crispy all over, remember to flip them once throughout the cooking. Once the “tater” tots are out of the oven, sprinkle with additional salt and serve with plenty of ketchup for dipping. The best side dish or snack! 

To make the Low Carb Cauliflower Tots, you will need the following ingredients:

Ingridiens for Low Carb Cauliflower Tots

Steps to make Low Carb Cauliflower Tots


Preheat oven and prepare baking sheet


Preheat the oven to 400 °F and line a rimmed baking sheet with parchment paper.


Steam cauliflower


In a medium saucepan, bring an inch of water to a boil. Place 4 cups cauliflower in a steamer basket set over the boiling water. Cover and steam for 5 minutes until easily pierced with a knife.


Make cauliflower meal


In a food processor, working in batches, process the steamed florets for 10 seconds until they are chopped into a meal. Transfer each batch of the meal to a cheesecloth or thin dish towel. Once all the cauliflower meal is cool enough to handle, gather the corners and, working over the sink, squeeze out as much liquid as possible. Place the squeezed meal into a large bowl.


Combine ingredients


Add in 1 large egg, ½ grated onion, ¼ cup each Parmesan and Cheddar cheese, ¼ cup almond flour, and salt and pepper to taste. Using a spatula, mix to combine well. Let the mixture rest for 5 minutes.


Make tots


Spray the lined baking sheet generously with cooking spray. Using your hands, form 36 small tots, about 1 inch long by ½ inch wide. Place them on the baking sheet spaced about 1 inch apart. Spray the tots generously with avocado oil cooking spray.




Bake the cauliflower tots for about 15 minutes until golden brown. Flip and continue to bake for another 5 minutes until they are browned all around. Once the tots are out of the oven, sprinkle with additional salt.



Serve the low-carb cauliflower tots with ketchup for dipping if desired.

Store the leftover (if any!) Low Carb Cauliflower Tots in an airtight container for up to one week and reheat under the broiler until heated through and crispy. Give this recipe a go for a simple and delicious way to add cauliflower into your diet, and please let us know how you liked it!

Lilly is an enthusiastic and cheerful young mom. She knows as well as any parent that children can be really picky when it comes to food. And she’s had plenty of experience trying to cook meals that are both tasty and nutritious, and able to satisfy the tastes of a fussy kid right away! To save you some precious time, Lilly's going to share with you all the tricks she learned the hard way, so you don’t have to! She has a wealth of recipes for quick and easy meals for kids and families on a budget.

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Total Reviews: 1

These are amazing. Thanks for sharing! Your recipes always taste great.

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