These easy and flavorful Cauliflower Tater Tots are crispy on the outside and soft on the inside! Low carb, gluten free, and healthy!
I think this is the perfect opportunity to tell you something about me:
My family nickname….is Tater-Tot.
There. It’s out for all of internet-land to read. My family associated me with a small, golden-brown and deep fried potato bite.
You know what? They’re delicious.
So, I’m okay with that.
Especially when you rip one from the broccoli bites play book and make them healthy and packed with veggies
Why you will LOVE This Recipe
If you’re like me, when you’re offered some tater tots, there’s no way that you can resist! That crispy, golden outside and soft, fluffy inside is the absolute BEST and today’s cauliflower tater tots recipe will most definitely deliver! These tots are seasoned perfectly, lower carb than traditional tater tots and are made with good-for-you ingredients that you will feel confident about feeding your crew. If you loved zucchini corn fritters and paleo tater tots, these will ALSO be your jam!
Ingredients Needed
Ok, now that we’ve got everyone on board with making a batch of cauliflower tater tots keto, let’s get started on the recipe! First thing you’ll need to do is round up everything you’ll need to make the tots. Here’s the list of ingredients for this recipe:
- Cauliflower Florets
- Diced Onion
- Light Cottage Cheese
- Minced Garlic
- Egg White
- Reduced-fat cheddar cheese, shredded
- Gluten Free Panko
- Parsley
- Salt and Pepper
How to make Cauliflower Tater Tots
Prepare
Turn on your oven and let it preheat while you work. Spray a pan generously with cooking spray and set aside.
Process
Add the cauliflower to a food processor and process until it’s broken down and rice-like. Place it in a microwave safe bowl and heat it for a couple of minutes, then stir it and cook it for another couple of minutes.
Mix
Add in the onion, cottage cheese and garlic and stir well. Next, add in the panko, cheddar, egg white, parsley and some salt and pepper, to taste. Stir until everything is well incorporated.
Form the Tots
Using a tablespoon measure, scoop out the tot mixture and form it with your hands into tots. Place them all on the prepared pan, evenly spread apart.
Bake
Generously spray the tops of the tots with cooking spray and pop them into the oven to bake. Remove them after a while, spray again, and pop them back in the oven for an additional bit of time until they are golden, crispy, and ready to enjoy!
Serve
Serve as desired and DEVOUR!!
How to store Cauliflower Tater Tots
You did it! Now that your tots are made and ready to enjoy, go ahead and do just that! If you happen to have leftovers, you can easily store them in an airtight container in the fridge for up to 3 days.
Serving Suggestions
These tots are tasty all on their own, but I recommend your favorite dipping sauce to make them THAT much better. They would be delicious dunked in some low carb sugar free bbq sauce or mango paleo curry bbq sauce if that’s your thing! Some good old ketchup is also a hit when served with tater tots. Serve them alongside some air fryer fried chicken breast and you’re good to go!
Tater Tots FAQ
I would say they are just different! Traditional tater tots use potatoes, making them higher in carbs whereas these tots are made with cauliflower instead which are low carb.
Per serving of these tater tots made with cauliflower, there are approximately 20 net carbs.
These tasty tots have a very similar taste and texture to traditional tater tots. Cauliflower is mild in flavor, similar to potatoes, and when baked into tots, they create the same crispy on the outside, soft on the inside goodness you are looking for!
Ingredients
- 3 Cups Cauliflower florets (290g)
- 6 Tbsp diced onion
- 3 Tbsp Light cottage cheese
- 1 1/2 Tbsp minced garlic
- 1 large Egg white
- 3/4 Cup Reduced-fat Cheddar cheese, shredded
- 1/2 Cup + 2 Tbsp Gluten free panko
- 3 Tbsp Parsley, minced
- Salt and pepper to taste
Instructions
- Preheat you oven to 400 degrees and very GENEROUSLY spray a cookie sheet with cooking spray.
- Place the cauliflower florets into a food processor and blend until broken down and “rice-like.” Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.
- Add in the onion, cottage cheese and garlic and stir until well mixed. Microwave again for 20 seconds.
- Finally, add in the egg white, cheddar, panko, parsley and a pinch of salt and pepper, to taste. Stir until well mixed and the egg white is evenly distributed.
- Using a 1 Tbsp measure form the cauliflower into tots. I find the easiest is to really pack the cauliflower into a 1 Tbsp measuring spoon and then gently top it onto your hand until it comes out of the spoon in a perfect tot shape. Place it on the pan. Do this for all the cauliflower. You should end up with 32-34 tots.
- Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-10 minutes, or until the tots are golden brown and crunchy.
- DEVOUR! (I like them with ketchup!)
Tips & Notes:
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
For step-by-step instruction of this recipe, watch my video tutorial below:
SUBSCRIBE TO MY YOUTUBE CHANNEL AND NEVER MISS A RECIPE! New recipes posted each week!
Ingredients
- 3 Cups Cauliflower florets (290g)
- 6 Tbsp diced onion
- 3 Tbsp Light cottage cheese
- 1 1/2 Tbsp minced garlic
- 1 large Egg white
- 3/4 Cup Reduced-fat Cheddar cheese, shredded
- 1/2 Cup + 2 Tbsp Gluten free panko
- 3 Tbsp Parsley, minced
- Salt and pepper to taste
Instructions
- Preheat you oven to 400 degrees and very GENEROUSLY spray a cookie sheet with cooking spray.
- Place the cauliflower florets into a food processor and blend until broken down and “rice-like.” Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.
- Add in the onion, cottage cheese and garlic and stir until well mixed. Microwave again for 20 seconds.
- Finally, add in the egg white, cheddar, panko, parsley and a pinch of salt and pepper, to taste. Stir until well mixed and the egg white is evenly distributed.
- Using a 1 Tbsp measure form the cauliflower into tots. I find the easiest is to really pack the cauliflower into a 1 Tbsp measuring spoon and then gently top it onto your hand until it comes out of the spoon in a perfect tot shape. Place it on the pan. Do this for all the cauliflower. You should end up with 32-34 tots.
- Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-10 minutes, or until the tots are golden brown and crunchy.
- DEVOUR! (I like them with ketchup!)
Tips & Notes:
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
FOR THIS RECIPE, I RECOMMEND:
WEIGHT WATCHERS POINTS PER SERVING: SMART POINTS: 4 POINTS+: 4. OLD POINTS: 4
FREESTYLE POINTS:6
(per 1/4 of the recipe)
IF YOU MAKE THIS RECIPE, PLEASE REMEMBER TO TAG @FOODFAITHFIT AND #FOODFAITHFITNESS ON INSTAGRAM! I LOVE SEEING YOUR RECIPE RECREATIONS! 
STAY IN DA KNOW ABOUT BEHIND-THE-SCENES INFO GOING ON AT FFF BY KEEPING IN TOUCH ONTWITTER,FACEBOOK AND PINTEREST!
This post may contain affiliate links, but I would only recommend products I love. Thanks for supporting FFF!
Aimee says
Cauliflower tater tots!?!? Does life get any better? I have a serious cauliflower obsession right now and this is going to feed right into it!
Taylor Kiser says
ME TOO! I eat it, liiike, everyday! Hope you love these!
Patricia @ Grab a Plate says
1) Ahhhh-dorable nickname! 🙂
2) Love that the label is showing — honestly, I hadn’t even noticed (but know how you feel). Gorge pix, BTW.
3) I want the whole plate to myself! YUM!
Taylor Kiser says
Haha thank you for all the love – even on the label! 😉
Jennie @onesweetmess says
GENIUS! By the way, I love the nickname. Mine is Piglet. There–we’re even 🙂 I want to hug these and never let go.
Taylor Kiser says
HAHA yes we ARE even!
Hugging is always a good idea 😉
Karly says
I just want to say thank you for making my low carb life that much easier and so much tastier. These looks SO good! All about faux-tatoes in any form!! 😉
Taylor Kiser says
YAY! So glad you like them Karly!
Kathy says
love the idea of these and want to make them in my air fryer. I had to read and re-read to find that one serving may be approximately 8 tots though. Would be nice for that the be more clearly stated and easier to find.
Taylor Kiser says
Hi Kathy!
Please keep in mind that I already spend a TON of time creating recipes for free and a TON of time figuring out nutrition information for readers, so that you don’t have to do it yourself. I don’t have all the time to figure out the EXACT amount that one serving is, and I do think it’s pretty easy to make the recipe and figure out how many 1/4 if for one serving 🙂 Thanks!
Kelly says
This recipe looks great. I assume the the cottage cheese is used as a binder? What can be used as a substitute? Can’t do cheese (though mozzarella and pecorino cheese is fine – which i will use in place of the cheddar).
Taylor Kiser says
Cottage cheese is a binder and helps keep it moist! I honestly can’t tell you for sure as the recipe wasn’t tested any other way than as written. I’m sorry!
Bynemara says
My stomach literally started grumbling when I saw these. I’m not sure if I could resist long enough to taste them 🙂 This is a Crunchy one Taylor 🙂
Taylor Kiser says
Haha thank you!
Bronwynne says
Just made these and they are delicious!! I’ve tried a few different ‘faux potato’ recipes that have not measured up to the real thing at all BUT these cauliflower tots are so much better than taters! Only changes I made was use coconut flour instead of the panko to make it keto friendly and used sour cream instead of cottage cheese. 🙂
Taylor Kiser says
Thank you for sharing!! I actually JUST posted a more paleo/keto version here: https://www.foodfaithfitness.com/paleo-cauliflower-tater-tots/
But I am so glad you loved!
Cheryl says
Thank You for posting, looks great!!! I have everything in the house except cottage cheese… I do have some ricotta cheese, so I’m going try that… Fingers Crossed… Have a Great Day!!!
Taylor Kiser says
I SO hope it works! Let me know Cheryl!
Sandra Luman says
Confused on the Cauliflower Tater Tots. How many tots are considered “a Serving”?
Taylor Kiser says
The recipe will make 4 servings, so however that divides out for you.