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My Cauliflower Tots Get Crispy Outside, Soft Inside Without Added Starch
I still remember the first time I saw cauliflower tots in the freezer aisle (“these look low carb, how exciting!”) and the disappointment when I flipped over the box to look at the ingredient list. Starches, preservatives, carbs… it quickly became a “nope, I’m making these myself” kind of moment. So I did. Here’s what makes mine different, in the best kind of way:
- Just 4 main ingredients (no breadcrumbs, flour, or fillers!) – Plus salt and optional garlic, if you’re feeling fancy. I’ve seen everything from regular wheat to gluten-free flours in the store-bought kind and… no, thanks. I use egg and mozzarella to bind the cauliflower together instead, which tastes so much better anyway.
- Low carb with a surprising protein boost – Only 3g net carbs per serving! And speaking of eggs and mozzarella, those add a surprising 7 grams of protein per serving, too.
- Crispy outside, soft inside – Let’s not forget about how yummy these cauliflower tots are! Pan frying is my favorite method, because that crisp, golden crust is where it’s at.
No, these cauliflower tater tots aren’t exactly like regular potato tots, but they do satisfy the craving for something crispy, soft, and a little cheesy. Make them with me!
“Made this last night. My husband was a bit skeptical, cauliflower is not his favorite, but even he thought these were great! Crispy outside, tender inside. Can’t wait to try it with broccoli.”
-Brenda
Ingredients & Substitutions
Here I explain the best ingredients for my cauliflower tots recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Cauliflower – This recipe starts after the cauliflower is riced. You can make cauliflower rice from florets (I use my food processor to do it quickly), or buy it already riced. Fresh or frozen both work, but frozen usually takes a little longer in the pan because it releases more water.
- Avocado Oil – For frying. I prefer avocado oil here because it has a neutral flavor and handles frying heat well, but olive oil works, too.
- Egg – Helps the cauliflower tot mixture hold together. I don’t recommend substitutes here because they aren’t usually strong enough for this recipe.
- Mozzarella Cheese – The hot cauliflower melts the cheese and makes everything sticky enough to shape. I use mozzarella because its flavor is mild, but other melty cheeses (hello, Cheddar!) work well too if you don’t mind a stronger cheesy flavor.
- Garlic – Optional, but I like the savory flavor it adds. Fresh garlic is my first choice, or you can use jarred minced garlic or 1/4 teaspoon of garlic powder.
- Sea Salt – Feel free to add black pepper too if you like.
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How To Make Cauliflower Tots
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Cook the cauliflower rice. Here it is riced in my food processor below. Then, stir fry it with some avocado oil in a large skillet, until soft, lightly browned, and the pan looks completely dry. If you are using frozen cauliflower rice, expect it to take a little longer to cook off the extra moisture.
- Make the cheesy mixture. Whisk the egg in a large bowl, then mix in the mozzarella, garlic, and sea salt. Stir in the hot cauliflower as soon as it’s done, so the cheese melts from the heat and the mixture becomes sticky. I look for the cheese to be fully mixed through, with no loose pockets of cauliflower.
- Shape the cauliflower tots. Use a small cookie scoop to portion the mixture, then form small tater-tot-sized patties and flatten them slightly. I keep them on the thin side, so the centers cook through by the time the outside browns.
- Pan-fry until golden. Wipe any stray cauliflower from the pan, heat more oil, then add the cauliflower tater tots in a single layer with a little space between them. Cook until golden, then flip and repeat on the other side. Drain on paper towels to help the tots crisp up.
My Recipe Tips
- Cook the cauliflower rice until it’s really dry, over medium-high heat. This is the biggest thing I watch for, because extra moisture prevents the tots from binding tightly, and they’ll fall apart when you try to cook them. Medium-high heat helps excess water to cook away, plus it creates some caramelization on the cauliflower, which is so delicious. If the heat is too low, you might get steam instead. You can also pat with paper towels before mixing.
- Cauliflower tots are best flattened rather than rounded. This is different from regular potato tater tots. I do this due to the short cook time, to ensure that the inside cooks through by the time the outside browns.
- I recommend a nonstick pan. Several readers had trouble with sticking, and this avoids that issue. I like either this nonstick skillet or this ceramic pan.
- Play with the temperature. The ideal heat level will vary depending on your stovetop and the pan you use, and can even vary as you go. Medium is just my starting point. You want browning like my pictures here, so turn it up or down as needed to get it.
- Give these cauliflower tater tots time to brown, without moving them. If you push them around the pan, they’re more likely to fall apart and won’t brown nicely. You need them in one spot to get that crisp exterior, so move them only to flip.
- If a tot resists when you try to flip it, give it a little longer to brown first. Make sure you’re using plenty of oil too. All that cheese needs a well-oiled, preheated pan to release well.
Cauliflower Tots (Easy, Cheesy, 4 Ingredients)
By
My cauliflower tots are crisp and golden outside, tender and cheesy inside, and low carb, with no flour or breadcrumbs. Just 4 ingredients!
Instructions
[ See step photos See my tips ]Tap on the times in the instructions to start a kitchen timer.
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Meanwhile, whisk the egg in a large bowl. Mix in the mozzarella, garlic, and sea salt.
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When the cauliflower rice is done, stir it into the bowl right away while it’s hot. It will melt the cheese in the bowl and make the mixture sticky.
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Use a small cookie scoop to pick up balls of the "dough". Form small tater tot sized patties and flatten slightly. (Make sure they are not too thick so that they'll cook through.)
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Wipe the pan lightly with a paper towel to get rid of any cauliflower rice pieces.
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Heat the remaining 2 tbsp (30 mL) avocado oil in the pan over medium heat. Add the tater tots in a single layer, trying not to have them touch, and fry for about 2 minutes, until golden on the bottom. Flip and repeat until golden on the other side. Transfer to paper towels to drain.
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Repeat with all tater tots. (You may need to add more oil between batches.)
Did you make it? Leave a review or tag me @wholesomeyum on Instagram!
Maya’s Recipe Notes
Serving size: 6 cauliflower tots
- Tips: Check out my recipe tips above to help you get a crispy outside, avoid sticking, and prevent your cauliflower tots from falling apart.
- Storage: Keep leftovers in an airtight container in the refrigerator for up 3-5 days. They will soften, but are still tasty.
- Meal prep: Make the tots ahead, but fry them fresh for the best crisp exterior.
- Reheat: For crispier leftovers, bake or lightly fry them again. The microwave works, but the tots will be softer. Frozen tots can be reheated without thawing first.
- Freeze: You can freeze these before or after frying. To prevent sticking, freeze in a single layer on a parchment-paper-lined sheet pan first, then transfer to a zip lock bag and keep frozen for up to 3-4 months.
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Cauliflower Tots
Alternate Cooking Methods
Pan frying gives these cauliflower tots the crispiest, most deeply golden crust, which is why it’s my favorite. But you can cook them with less oil using either of these methods:
- Bake – Arrange the tots on a parchment-lined baking sheet and brush or spray them lightly with avocado oil. Pop in the preheated oven for about 20 minutes at 400 degrees F (204 degrees C), flipping halfway through, until browned and crisp on both sides. If you want more browning, pop them under the broiler for a couple of minutes at the end.
- Air fry – Lightly grease the air fryer basket, then arrange the tots in a single layer with space between them and spray the tops lightly with oil. Air fry at 400 degrees F (204 degrees C) for about 10 minutes, flipping halfway through, until golden and crisp. You’ll need to cook in batches so the basket isn’t too crowded — mine usually needs two.
Serving Ideas
I recommend serving these cauliflower tater tots the same way you’d enjoy the classics: as a hot app with a dip or turned into an easy protein-and-veggies meal. Like these:
- Dipping Sauces – My go-to is sugar free ketchup, pictured above, to complete the low carb snack vibe. You can also try my sugar-free honey mustard, ranch dressing, cheese sauce, or even spicy mayo.
- Finger-Food Mains – For a nostalgic “kid meal”, I love pairing these cauliflower tots with keto chicken tenders, coconut chicken, or low carb chicken nuggets.
- Burgers & Cookout Mains – They also work anywhere you would normally serve fries or potato tots, like with juicy burgers, bacon wrapped hot dogs, or slow cooker pulled pork.
More Low Carb Cauliflower Recipes
If you like turning cauliflower into comfort food, I have plenty more cauliflower recipes to try. These are a few reader favorites:
154 Comments
Penelope
1I finally made these..been wanting to for a while! They were excellent! For me it was easier to make them in a mini muffin tin & bake them for 23 minutes at 400 degrees & they were great! I added 3 Tb melted butter so they’d get crispy since I wasn’t frying them. Be sure to spray your tin well or they will stick. I used bagged cauli rice so they took no time to make. The kids liked them too!! Thank you for the recipe…I will make these often.
Windy holland
0These are amazing. I made these the other night. They are very tasty and other family members love them too. They are very easy to make.
David Murray
0Thank you for all of your yummy recipes.
Deanna
1I baked them at 450 for 10 minutes on both sides. Used parchment paper. They were awesome.
Lori
0Can you just use regular cauliflower fresh or frozen?
Maya | Wholesome Yum
0Hi Lori, I’m not really sure what you’re asking. Yes, this recipe uses regular cauliflower, and I’ve included info about both fresh and frozen options in my post above.
Kayla
0Can you air fry them?
Maya | Wholesome Yum
0Hi Kayla, Yes, I think you can, but I don’t have specific timing.
Jenean
0I actually made the tots from the recipe in your Keto Carboholics cookbook. I am not a strong cook, although I am learning at 68 years old! LOL. I had my doubts about my ability to do this, but it turned out delicious! Crispy on the outside, yummy on the inside. I then added them as a topping on your Hotdish recipe, as listed in that recipe. Wow! It was also delicious. Your beautiful cookbooks have given me the confidence to experiment and have fun cooking and baking! Thank you so much!
Wholesome Yum D
0That’s so wonderful to hear, Jenean! I love that the recipes and cookbooks have helped you build confidence in the kitchen. The tots and hotdish sound like they turned out perfectly. Thank you for sharing your experience!
Gwen
0There are so many times you look for just a little thing to go with your favourite simple meat dish, (baked drumsticks etc). And these cauliflower tots have become ours. Easy to prepare and rather than frying them, I pop them on some baking paper and into the oven 170C for 15-20 mins. Don’t turn them over as they tend to fall apart. Terrific side dish!
Wholesome Yum D
0That’s wonderful, Gwen! Sounds like you’ve really made those cauliflower tots your go-to side. Baking them instead of frying is such a great idea!
Gwen
0This worked great as a side dish – I shaped them into common sized patties using a metal egg ring, removing it to shape the next. Instead of frying, I used the oven at 170C for about 20mins. You do need to watch towards the end as they did brown quite quickly. Added a bit of white pepper and found the combination of flavours terrific.
Maya | Wholesome Yum
0I’m glad you liked these, Gwen! Thank you for sharing about the metal ring and baking method, what a great idea.
Jenn
0I tried this recipe for the first time and I would like to suggest that you test a couple of them first because mine stuck to the pan and it was hard to flip. It got easier as I continued. Yummy!
Maya | Wholesome Yum
0Hi Jenn, If the cauliflower tots stuck in the beginning, it’s probably because the oil wasn’t hot enough yet — and that’s why it got easier with time. I’d let it heat up a bit longer next time before adding them to the pan. Hope this helps!
Tracey M.
0For some of the users: what temp and how long for the Air Fryer Method? Thanks!
Wholesome Yum D
0Hi Tracey, I have not tested this recipe in the air fryer.
CAROLINE Sutherland
0I used the air fryer with these but even if you don’t use it to cook them the first time reheat them in the air fryer much crispier.
Michelle McHugh
0Can these be frozen? I am single. How long can they sit in the fridge?
Wholesome Yum D
0Hi Michelle, You can freeze cauliflower tots either before or after frying and you can store in the refrigerator for 3-5 days.
Patsy
0Can you make these in a Ninja Foodi?
Wholesome Yum D
0Hi Patsy, Yes, I think that should work for you.
Kathy
0Really tasty and delicious… I think I will try baking them next time to get them a bit more crisp but they are delicious I am sure either way <3
Brenda
0Made this last night. My husband was a bit skeptical, cauliflower is not his favorite, but even he thought these were great! Crispy outside, tender inside. Can’t wait to try it with broccoli. I did not sub any ingredients, although I have a bad habit of not really measuring. I mostly eyeball. Still excellent in spite of me.
Gina
0These were surprisingly delicious! Who needs tater tots when you can make them with cauliflower?!
Elizabeth S
0I have cut starches like potatoes from my diet and miss them oh so much. BUT these cauliflower tots taste so good and really curbed my cravings. I love how easy they are to make too. I added some chili powder to make them spicy! YUM!
Lisa
0The kids had no idea these cheesy tots were made with cauliflower. That’s how good they are.
Lindsey
0Stop it! These were sooooo good! Just right level of indulgent. Hubs asked for mozzarella sticks and I made these instead and he raved!
Claire
0My kids loved these!!!! Just don’t tell them they are made of cauliflower! These really were delicious and tasted really ‘naughty’! We had they with some seared steaks and some roasted broccoli. Such a nice healthy dinner!
Elisa Castagna
0Second time I made these and they taste delicious. First time, they held together like tots, the second time they broke apart. Wondering if instead of 1.5 pounds cauliflower it could be written in cups? Maybe would have more consistent results. Husband and I did enjoy these though!
Wholesome Yum D
0Hi Elisa, Measuring the cauliflower by weight will give you a more accurate and consistent recipe.