If you're searching for a delicious low carb alternative to classic tater tots, these low carb cheesy cauliflower tots are pure perfection. They're golden and crispy on the outside, tender and cheesy on the inside, and packed with flavor without all the carbs.
This recipe has become a favorite in so many homes because it's easy to make, kid-approved, and fits perfectly into keto, low carb, or gluten-free diets. Plus, it's a fantastic way to enjoy more veggies while satisfying those crunchy snack cravings.
Why These Low Carb Cheesy Cauliflower Tots Are a Game-Changer
Traditional tater tots are loaded with potatoes and carbs, but these cauliflower versions keep things light while delivering that same addictive crunch and cheese pull. They're perfect as a side dish, appetizer, or even a fun snack for game day.
Each bite is bursting with sharp cheddar and Parmesan, making them irresistible. And the best part? They're naturally gluten-free and can be made ahead for meal prep.
Health Benefits of Cauliflower in This Low Carb Recipe
Cauliflower is the hero here, offering a low carb base that's rich in fiber, vitamins, and minerals. It helps keep blood sugar stable and supports weight loss goals without sacrificing satisfaction.
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Combined with cheese for protein and healthy fats, these tots are more filling than potato-based ones and provide essential nutrients like vitamin C and calcium.
Ingredients for the Best Low Carb Cheesy Cauliflower Tots
You'll need just a few simple ingredients to whip up these tasty tots. Everything is easy to find and keeps the recipe straightforward.
- 1 large head cauliflower (or 4-5 cups riced cauliflower)
- 1 cup shredded sharp cheddar cheese
- ⅓ cup grated Parmesan cheese
- 1 large egg
- ¼ cup almond flour
- 1 teaspoon garlic powder
- ½ teaspoon onion powder (optional)
- Salt and pepper to taste
- Optional: fresh chives or parsley for extra flavor
Full Step-by-Step Instructions to Make Low Carb Cheesy Cauliflower Tots
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. This ensures easy cleanup and perfect crispiness.
Cut the cauliflower into florets and pulse in a food processor until it resembles rice. Aim for about 4-5 cups of riced cauliflower.
Cook the riced cauliflower in the microwave for 4-6 minutes or steam it to soften. Then, squeeze out excess moisture using a kitchen towel – this step is crucial for crispy results!
In a large bowl, combine the drained cauliflower with cheeses, egg, almond flour, and seasonings. Mix until it forms a cohesive dough.
Shape the mixture into small tater tot cylinders, about 1-1.5 inches long, and place on the baking sheet.
Bake for 20-25 minutes, flipping halfway, until golden and crispy. Broil for the last minute if you want extra crunch.
Tips for Achieving Maximum Crispiness
Don't skip squeezing the cauliflower dry – excess water leads to soggy tots. Use sharp cheddar for better melting and flavor.
Space the tots apart on the sheet for even browning, and consider a light spray of oil for golden edges.
Fun Variations to Try
Add cooked bacon bits for loaded tots, or jalapeños for spice. Italian herbs with mozzarella make a great twist too.
These variations keep the recipe exciting while staying low carb and delicious.
Best Dipping Sauces for Your Cauliflower Tots
Serve with ranch, garlic aioli, or sugar-free ketchup for the perfect bite.
These dips enhance the cheesy flavor without adding many carbs.
Detailed Nutritional Breakdown
Per serving (about 6 tots): 110-140 calories, 2-4g net carbs, 7-11g protein, 8-10g fat. High in vitamin C and calcium.
These macros make them ideal for keto and low carb lifestyles.
Conclusion: Make These Low Carb Cheesy Cauliflower Tots Today
This recipe combines simplicity, flavor, and nutrition in one amazing snack. Whether for family dinner or meal prep, these tots will become a staple.
Give them a try – crispy, cheesy perfection awaits!
