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GET IT NOWMy 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.
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)
My cauliflower tots are crisp and golden outside, tender and cheesy inside, and low carb, with no flour or breadcrumbs. Just 4 ingredients!
Instructions
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.)
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
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:
152 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.
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.
Robin
0Can these be air fried?
Wholesome Yum D
1Hi Robin, Yes, that would work.
Stephanie
0Can these be made in airfryer?
Wholesome Yum D
0Hi Stephanie, Yes, that would probably work for you.
Theresa
0Have you tried using frozen riced cauliflower?
Wholesome Yum D
0Hi Theresa, I have not tried using frozen rriced cauliflower.
Melissa Montalvo
0Hi there. I really like these but one thing I did differently is I used spray oil. I tried the avocado oil but they were too oily but with the spray oil, it’s much better. It’s a great recipe Thank you!!!! Melissa
Sandra
0Hi: Sure would like to give this recipe a try, using a bag of frozen riced cauliflower. However, I’m not a fan of any type of ketchup. I see that some people used sour cream for dipping. How about your homemade ranch dressing? Would that also be a good choice as a dip as well? Your thoughts, please.
Sandra W.
Wholesome Yum D
0Hi Sandra, Yes you could use ranch as a dipping for this recipe.
Mary Wells
0First, thank you for all the research and testing you put into this recipe. Second, I noticed some people commented that the tots are lacking in flavor.
I’m from south Louisiana and added the flavors I wanted. Sautéed the cauliflower in bacon fat. I put the trinity in the food processor and stirred in some Tony’s and a little black pepper. Added a Tbsp to the cauliflower. They turned out perfectly. I didn’t get to freeze any because my peeps ate them all. Thanks again.
Debbie
0I’ve also had the broccoli & cheese tots. I’m sure this recipe would work well with broccoli. Thank you for posting!
Patti M
0Oh my they are terrific. First, you cannot tell they are cauliflower, secondly I had to check my oil to make sure I used the correct one (I did use avocado oil). They are like any normal potato hash brown we use in the US full of bad fat and carbs. Thank you for this recipe!
Danielle
0I made these last week. Everybody, including the picky 6 year old loved them! They will be in the rotation for sure!
MsStacey
0Oh so delightful and fun!
Vanessa
08 servings at 6 tots/serving ..so I’m supposed to get 48 of these from the “dough”? Oh boy.
It was delicious by the way. Closest thing to a tater tot I’ve tasted. Even better actually. I noticed if I waited to fry the rest they were a lot easier to handle once the cheese cooled down a bit.
Bonnie
0Today was the first day I’ve made these. I had a couple fall apart before I realized I needed to let that first side brown well before flipping. Once they were browned well, they flipped well. I also found that using too much oil was counterproductive and they browned better in the middle of the pan where there was less oil. I fried them in a cast iron skillet and no sticking. I used that same pan to cook my frozen cauliflower and I cooked it longer than the directions say to ensure my cauliflower was “dry.” Love this recipe! It’s a keeper! My “tator tot” casserole is in the oven now. Smells so good! Love your website! Thanks for sharing!!!!
Geranium
0Disappointing. Very wet, didn’t form patties, no flavour.
Wholesome Yum M
0Hi Geranium, I am sorry this recipe didn’t turn out as expected. If your tots didn’t stick together then the cheese and egg mixture wasn’t fully incorporated with the cauliflower. They need to be fully incorporated before forming tots and frying. Also, feel free to adjust the amount of garlic and salt to your personal tastes.
Erin
0I loved tater tots not that long ago. I used to make them for my kids and of course, I’d sneak a few or more for myself. I was really excited to see this recipe as well as the sugar free ketchup recipe.
These turned out really well and very tasty. My kids (grown up now) really liked them too. Very easy to make. The only comment I would make for others is to make sure your fry pan is non stick!!!! My wok isn’t, so I transferred over the 1st batch when I saw what was happening, and they turned out well. I wonder if you’ve ever tried using an air fryer?
The ketchup tastes delicious, I am still slow cooking it though as I’d like it to be thicker. Thank you for your delicious recipes, I have incorporated many of them into my daily menus. I’m always interested in any of your recipes that are nut free as well!
Denise
0How many tots to a serving?
Wholesome Yum M
0Hi Denise, 6 tots are a single serving.
Lyn
0OMGness!! As usual, I am NOT disappointed. Very satisfying side dish! Or just a snack! I only made a few of these and now the rest is in the fridge for tomorrow. I think I’ll add bacon and jalapeno to some and see how that is!
Joanne Cheok
0Do I use grated or shredded for the mozzarella cheese?
Thanks!
Wholesome Yum M
0Hi Joanne, Either will work fine for this recipe. Enjoy!
Ludona H. Smith
0I have tried many of your recipes and shared you with my daughter. They have turned out well every time. Thank you for your perfect creations. They make our meals something to look forward to.
Ruth Uschold
0They fell apart when I tried to turn them. I added another egg to the batter, spread the rest out on a parchment-paper-lined pan, and baked it at 325 degrees for 30 minutes. Still kind of crumbly. We cut them into squares and spread guacamole on them. Some we could pick up, others crumbled and we ate with a fork.
Wholesome Yum M
0Hi Ruth, I’m sorry these didn’t turn out as expected. If they were crumbly, then it is probably one of two possibilities. 1. There wasn’t enough moisture removed from the cauliflower before combining with cheese, or 2. The cheese and cauliflower weren’t fully combined before shaping into tots. I’m glad you were able to make it work by flattening into a cracker, but I do hope you give the recipe a try again with better results.
Elle
0These are amazinnnng! Just made them this morning. They were a hit! Family loved them!
Lee Ann
0We love the Green Giant tots but would prefer to make them from scratch. Your recipe looks amazing but wondering if these can be baked and at what temperature and time do you recommend?
Wholesome Yum M
0Hi Lee Ann, These tots will hold together best when fried.
Bharat
0Should we use 1.5 cups of riced cauliflower for this? I can’t understand the conversion of lbs to cups
Wholesome Yum M
0Hi Bharat, From a large head of cauliflower, you could yield roughly 3 cups of cauli rice. Please don’t worry about getting this exactly right, this recipe is very forgiving.
Jenn
0I added some onion powder which makes them taste like the tots from that famous donut place. Used frozen cauliflower and riced in food processor before putting in the skillet to dry it. I bake at 400 (plenty of oil on top and bottom) and then air fry what I don’t freeze.
Kimber
0I haven’t rated the recipe just yet, but planning to try it soon. I was however ecstatic to hear you mention stir frying the riced cauliflower, rather than steaming or microwaving it. That was probably the earliest trick I learned to make even mock loaded mashed potatoes taste amazing, rather than watery. Love your site and all you do!!!
Ivy
0Won’t the hot cauliflower cook the egg if you combine when still hot??
Wholesome Yum M
0Hi Ivy, You can let the cauliflower slightly cool so that it will be easier to work with. It should be hot enough to still melt the cheese.
Wendy
0I have made these twice. I love them, but they keep falling apart while frying. I use a frying pan. They will not stay binded together. What am I doing wrong?
Wholesome Yum M
0Hi Wendy, It sounds like there is still too much moisture in your cauliflower rice. Stir fry the cauli rice over medium heat until it gives off all it’s steam and it starts to brown. Once all the moisture is removed the ingredients will stick together better.
L
0Can frozen cauliflower be used on the tot recipe? Or any of the cauliflower recipes?
Wholesome Yum M
0Hi L, Yes! Frozen cauliflower will work great for the tots. Be sure to stir fry all the moisture out of it first. Most of the cauliflower recipes can handle frozen, just be sure to read the instructions before getting started in case the water needs to be removed first.
Cher
0I love these recipes
Jan
0Can you use olive oil in this recipe?
Wholesome Yum M
0Hi Jan, Yes, but olive oil isn’t really best suited for frying. It’ll work if that’s what you have on hand, but I suggest using an oil that has a higher smoke point.
Kay
0Has anyone tried prepping these and then freezing them? I love the idea of making multiple batches to have RTG in the freezer. I imagine freezing them on parchment paper on a pan then storing in a container when frozen would work? Should I keep frozen layers separated by parchment paper, or would they not stick together once frozen?
Wholesome Yum M
0Hi Kay, Yes that should work just fine. It is also just as easy to freeze the cooked tots as well. Just depends on your preference.
Angelina
0These were fantastic. Closest thing to a hashbrown i’ve had on keto. Will make again.
valerie rankin
0Tasty and delicious! After I made the ‘tots’ I put them in the freezer then I …patiently waited …while they froze then I lightly sprayed with cooking spay and cooked them in my air fryer.
Nancy Nixon
0How long did you cook them in your air fryer?
Valerie
0You’re not going to like this answer xo. I have a really basic, 4+ year old fryer (love it). Highest temp, 400 degrees for */- 15 ish mins. It really depends on how big and how frozen (did you just put them in the freezer to firm up? Shorter time). Check them, shake them after 7-8 mins. …. They’re good dark. I air fry everything.