This Cauliflower Tater Tot Casserole Recipe is low-carb and deliciously satisfying!
There aren’t many things on this planet better than a hot, golden tater tot. Perhaps a pile of them is better? Yes. And if that pile of tater tots was covered in cheesy, salsa-spiced deliciousness—yeah, that would definitely be better.
These are the things you think about when you’re trying to stick to a low-carb diet. If you’re in that daydreaming-about-fried-potatoes phase of a low-carb diet, this recipe is here to save you. This cauliflower tater tot casserole recipe is suitable for a low-carb lifestyle. And although there aren’t any crispy fried potatoes in this recipe, it does not sacrifice any flavor.
Best of all, this recipe teaches you how to make your own cauliflower tots, avoiding all the strange filler ingredients present in the store-bought frozen kind. So you can make this delicious, spicy-cheesy casserole and forever arm yourself with the skills you need to whip up a batch of cauli-tots anytime you like. Consider yourself an empowered low-carber.
Is This Cauliflower Tater Tot Casserole Healthy?
This casserole is relatively low in calories and fat. The chicken is a good source of protein, while the cauliflower has fiber along with folate and vitamins C and K. It’s important to note that while this recipe is lower in carbs than, say, a casserole made with real tater tots, it’s not quite low-carb enough to be keto-friendly. To make this recipe vegetarian-friendly, simply replace the chicken with a plant-based alternative or sub with a can of beans.
What Are Cauliflower Tater Tots?
Basically, cauliflower tots call for riced cauliflower instead of potatoes. In this recipe, our cauliflower tots are held together with cottage and cheddar cheeses, panko breadcrumbs, and egg whites. The result is wholesome little patties that you can bake or air-fry. They’re satisfyingly crisp, just like a regular tater tot. As mentioned above, you can also buy pre-made cauliflower tots from your grocery store’s freezer section, but these tend to have additives and filler ingredients to hold everything together.
How To Make Ahead And Store
The chicken can be boiled 2 days in advance, cooled, and stored in the fridge in an airtight container. The cauliflower tots (steps 1 through 7) can also be prepared up to 2 days in advance. Once assembled, leftover casserole can be stored in the fridge, tightly wrapped in plastic, for up to 3 days. Freezing is not recommended, as the texture will be compromised upon thawing.
Serving Suggestions
With the chicken, veggies, and salsa in this dish, it’s a great stand-alone casserole meal. But I like to serve my cauliflower tater tot casserole alongside a salad, such as this zingy Spinach Salad or this Cucumber-Onion Salad. Afterward, when the inevitable sweet tooth hits, whip up some quick Keto No-Bake Cookies or, my favorite, these Sugar-Free Keto Low-Carb Lemon Bars.
Ingredients
- 1 boneless skinless chicken breast
For the Cauli-Tots:
- 3 cups cauliflower roughly chopped
- 1/4 cup + 2 tablespoons onion diced
- 1 1/2 tablespoons garlic minced
- 3 tablespoons fat-free cottage cheese
- Salt and pepper to taste
- 3/4 cup reduced-fat shredded cheddar cheese
- 1 large egg white (or 3 tablespoons liquid egg whites)
- 3 tablespoons fresh cilantro chopped
- 1/2 cup + 1 tablespoon whole-wheat panko crumbs
- Cooking spray
For the Casserole:
- 1/2 tablespoon olive oil
- 1/2 cup onion diced (roughly 1 small onion)
- 3/4 cup red pepper diced (roughly 1 large pepper)
- 1 tablespoon garlic minced
- 16 ounces salsa of choice
- 1 cup reduced-fat shredded cheddar cheese
Instructions
For the Chicken:
- Bring a medium pot of salted water to a boil, and boil the chicken until no longer pink inside, about 10-15 minutes. Shred with two forks and set aside for later use.
For the Tots:
- Preheat your oven to 400°F and spray a baking sheet with cooking spray.
- Put the chopped cauliflower into a large food processor and process until broken down, and it looks similar to rice.
- Transfer the cauliflower into a large bowl and microwave for 3 minutes. Stir, and microwave an additional 2 minutes.
- Add 1/4 cup and 2 tablespoons of onion, 1 1/2 tablespoons of minced garlic, and the cottage cheese into the cauliflower. Stir well and season to taste with salt and pepper. Microwave for 20 seconds more.
- Stir 3/4 cup of cheddar cheese, the egg white, the cilantro, and panko crumbs into the mixture until well combined.
- Scoop heaping tablespoons of the mixture and form each into a little oval, compressing firmly, and place them onto the prepared baking sheet. Spray the tots with cooking spray.
- Bake for 15 minutes, flip, and spray with some more cooking spray, and bake for an additional 10-15 minutes, or until the tots are crunchy and golden brown.
- While the tots are baking, heat the olive oil for the casserole in a large, oven-safe pan on medium-high heat. Cook the remaining diced onion, red pepper, and remaining tablespoon of garlic until nice and soft, 2-3 minutes.
- Add in the salsa and shredded chicken, stirring until well combined.
- Once the tots are cooked, sprinkle half of the remaining cheese onto the salsa mixture, and then lay the tots on top of the cheese. Sprinkle with the rest of the cheese.
- Bake until the cheese is melted, about 5-7 minutes.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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