KETO DIET Keto Friendly Snacks


Keto Cauliflower Tator Tots

If you’re craving a delicious and keto-friendly snack, look no further than KETO CAULIFLOWER TATER TOTS. These crispy bites are a perfect substitute for traditional tater tots, using cauliflower as the base ingredient to keep the carb count low. Packed with flavor and a satisfying crunch, these tater tots are a wonderful addition to your ketogenic diet.

Keto Cauliflower Tater Tots Recipe:


  • 1 medium head of cauliflower, cut into florets
  • 1 large egg
  • 1/4 cup almond flour
  • 1/4 cup grated Parmesan cheese
  • 2 tablespoons chopped fresh parsley
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon paprika
  • Salt and pepper to taste
  • Cooking oil (such as avocado oil) for frying


  1. Preheat the Oven: Preheat your oven to 400°F (200°C).
  2. Steam Cauliflower: Place the cauliflower florets in a microwave-safe bowl and steam them until they are tender. You can do this by covering the bowl with a microwave-safe plate or using a microwave-safe steamer. Alternatively, you can steam the cauliflower on the stovetop. Once steamed, let the cauliflower cool and pat it dry with paper towels to remove excess moisture.
  3. Process Cauliflower: Transfer the cooled and dried cauliflower to a food processor. Pulse until the cauliflower is finely chopped, resembling the texture of rice.
  4. Squeeze Out Moisture: Transfer the chopped cauliflower to a clean kitchen towel and wrap it up. Squeeze out as much moisture as possible. This step is important to ensure your tater tots hold together well.
  5. Mix Ingredients: In a mixing bowl, combine the squeezed cauliflower, egg, almond flour, grated Parmesan cheese, chopped parsley, garlic powder, onion powder, paprika, salt, and pepper. Mix thoroughly until the mixture holds together.
  6. Shape Tater Tots: Take small portions of the mixture and shape them into tater tots. You can roll them between your hands to achieve the traditional tater tot shape.
  7. Bake or Fry: Option 1 – Baking: Place the shaped tater tots on a baking sheet lined with parchment paper. Bake in the preheated oven for about 20-25 minutes, or until the tots are golden brown and crispy, turning them halfway through.
    Option 2 – Frying: Heat cooking oil in a skillet over medium heat. Carefully place the tater tots in the hot oil and fry until they are golden brown and crispy on all sides. This should take about 3-4 minutes per side. Remove them with a slotted spoon and place them on a plate lined with paper towels to drain excess oil.
  8. Serve: Once baked or fried, serve the Keto Cauliflower Tater Tots hot and enjoy them as a snack or a side dish.
Nutrition Facts (Approximate):
  • Serving Size: 4 tater tots
  • Calories: 110
  • Total Fat: 8g
  • Saturated Fat: 2g
  • Cholesterol: 35mg
  • Sodium: 160mg
  • Total Carbohydrates: 5g
  • Dietary Fiber: 2g
  • Sugars: 1g
  • Protein: 6g

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