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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
[ 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.)
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:
154 Comments
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.
City
0Somehow they wound up falling apart and sticking to the pan all at the same time. The Cauliflower was dry to the touch when I mixed it with the other ingredients but their was water at the bottom of the mixing bowl when I was done.
Wholesome Yum M
0Hi City, I’m sorry this recipe didn’t turn out as expected. If the tots were falling apart, then there was probably still moisture left in the cauliflower rice.
Mary Caunt
0Mine turned into a sloppy mess that fell apart when fried.
Wholesome Yum L
0Hi Mary, sorry to hear that. To avoid watery tots, don’t forget to stir fry the cauliflower rice over medium-high heat. Make sure it’s both soft and dry before mixing with the other ingredients.
Sara McComb
0Love love love this, have made it several times. One thing I have learned after a couple failures is that the cheese ratio and the oil level are super important. I use frozen riced cauliflower and it comes in 10oz packages, so I use 1 1/4c cheese instead, and it holds together much better. Also, if the oil is to deep or not hot enough, they will break apart- still teaste great, almost like a mcdonald’s hashbrown, but not as pretty. Regardless, love love love.
Kelly
0YOU HAVE SUCH GREAT RECIPES!
Christine
0I’m sorry if someone else tried this tip, I’ll admit I didn’t read all the comments. I used a mini muffin pan to cook them in just filled up each individual cup and popped them in the oven (after following all the other instructions, of course!) My husband (who doesn’t like cauliflower much) said he preferred them over tater tots!
Kim
0Can I use frozen riced cauliflower for this recipe? Unthaw, drain any liquid, and cook as indicated in the recipe or will it be too wet?
Christine
0I use the frozen riced cauliflower and it works fine.
Maya | Wholesome Yum
0Hi Kim, I haven’t tried it, but it should work!
Contessa
0I’m finding tons of great Keto recipes as well as hints! Very impressive!
Thanks so much!!
Katie
0These were so good! I used a freezer bag of pre-riced cauliflower that steams in the microwave. I cooked the cauliflower almost all the way through in the microwave, and then followed the recipe and stir fried to remove moisture. The tots were crispy and very flavorful; I will definitely make these again!
Rachel
0Can these be air fried? Should they be served warm? If so can they be reheated in microwave???
Maya | Wholesome Yum
0Hi Rachel, I haven’t tried it in an air fryer. It should work, but you’d need a pretty fine-grate basket so that they don’t fall through when they are fragile in the beginning. You can reheat them in the microwave, but they will likely get softer.
Kris
0I need to know how many g of Saturated fat not total fat.
Maya | Wholesome Yum
0Hi Kris, You can use an online calculator if you need additional info.
Erika Meier
0Great! I made this using the organic Trader Joe’s brand of the fresh riced cauliflower that also had riced carrots, green onion and celery. Mine tasted like potato pancakes, and I dipped them in sour cream! (apple sauce would have been great, but I am doing Keto right now).
I am going to make them again using a raw hard cheese goat cheddar instead of mozzarella – will keep you posted!
Kim
0These were delicious. I used cauliflower-rice and fried it before as you suggested. I also made bread crumbs with sola bread and rolled the tots in the crumbs-and about a tablespoon of almond flour mixture, before frying. A few fell apart in the oil and made more of a puddle than a tot. Some were beautiful. Not sure what the indicators were on the difference. These were delicious and I would love to figure out how to make these, freeze and then re heat in the air fryer on weeknights when meals are rushed.
Jacquelyn Currie
0Wouldn’t bind. Added crushed pork rinds and still wouldn’t bind. No chance of frying. Going to try baking in 400 oven. Used pre-riced cauliflower commercially prepared. No liquids at all. Bake 25 mins saved them. Very good despite.
Maya | Wholesome Yum
0Hi Jacquelyn, Sorry you had issues with them. I don’t recommend adding pork rinds to bind them, as you found that doesn’t really help in this case. Was it the same amount of cauliflower rice as the recipe calls for? Did you still stir fry it like the instructions? Even if there is no liquid on the outside, the cauliflower has to cook through enough first to have the moisture inside come out. If you still have issues next time you can try adding an additional egg, though that hasn’t been necessary in my tests. I’m glad you still liked the taste and were able to salvage them using the oven.
Claudia Mitchell
0I absolutely love cauliflower and this looks amazing!
Sherry
0I buy a large bag of riced cauliflower and defrost it in the microwave. My husband loves tater tots but those are verboten for me; these cauliflower tots are a delicious replacement for me!
I also subbed in sunflower oil for the avocado oil, but otherwise followed the recipe.
Sue
0I love cauliflower tots! Thank you for the recipe!
Teresa Montoya
0Can’t wait to try. How do you think this would work in an air fryer? I just got one and am anxious to try a few things in it.
Maya | Wholesome Yum
0Hi Teresa, I haven’t tried that yet, but think these would be great in an air fryer. Let me know how it goes if you try it.
Amelia
0How many tots equals 1 serving?
Maya | Wholesome Yum
0Hi Amelia, It’s 6 cauliflower tots per serving.
Cynthia Beckwith
0Thank you for so many wonderful recipes and all the Tips for Success that are included!
I’m new to the air fryer world and was wondering if you had any idea of how to cook these little darlins’ in an air fryer?
Thanks again!
Cynthia
Maya | Wholesome Yum
0Thank you, Cynthia! I haven’t tried these in an air fryer yet – you definitely can, I just haven’t tested to say how long it would take. I do have several air fryer recipes coming in the next few months!
Bryan
0Mmmm I’m not too big on cauliflower but I’ve always love tater tots sooo I’ll still give this recipe a try. Maybe I’ll love it! I’ll keep you updated, thank you!
Katie Beck
0We love cauliflower tots in our house! They are always a top pick- even with the kids. This is a super simple recipe that looks delicious.
Yang
0They look amazing!
Tina
0Yes, me! This I love the idea of tater tots being made with cauliflower!
Maya | Wholesome Yum
0Yay, me too, Tina!
Hope
0These look so good, crispy on the outside, soft in the middle sounds perfect!
Maya | Wholesome Yum
0I am so happy you liked them, Hope! Thank you!
Carolee
0Mine weren’t sticking together. They kept falling apart.
Maya | Wholesome Yum
0Hi Carolee, It sounds like the cauliflower was too “wet”. Try stir frying it for longer.
Jean
0This look so fantastic and I love that these are low carb! So perfect for the whole family.
Maya | Wholesome Yum
0I am so happy you liked them, Jean! Thanks for stopping by!
Joni Gomes
0Omg these look so good! I cannot wait to make these and fool my husband bc he loves tots!! 🙂
Maya | Wholesome Yum
0I hope you and your husband liked them, Joni!
Raia Todd
0These definitely look kid-friendly!
Maya | Wholesome Yum
0Thank you, Raia!
Renee D Kohley
0Oh gosh my girls will love these! Thanks for the fun idea!
Maya | Wholesome Yum
0I hope they like them, Renee!
Tessa Simpson
0Totally can;t WAIT to make these!! Cauliflower is The best. and these look SO dreamy!
Maya | Wholesome Yum
0Thank you, Tessa!
Sylvia Caruso
0I always keep bags of Green Giant riced cauliflower in my freezer. Would that work in place of fresh cauliflower?
Maya | Wholesome Yum
0Hi Sylvia, Yes, that should work!
Natalie
0Looks so light and cheesy. I suppose It would be perfect for movie nights!
Maya | Wholesome Yum
0I hope you like them!
Diana Kranz
0If using the packaged cauliflower rice, how much will compare to the 1-1/2 lb. of regular cauliflower?
Maya | Wholesome Yum
0Hi Diana, That’s the weight after ricing so it will be the same weight if using packaged.
Sarah Jordan
0Omg! This was our favorite keto cauliflower dish so far. I made them with cheeseburgers. My mom loved them, my daughter loved them. Even my very picky friend loved them! I served them with the sugar-free ketchup recipe you provided. Delicious. Will most definitely make these again! Just a bigger batch this time! Lol.
Maya | Wholesome Yum
0I am so happy to hear that, Sarah! Have a great day!
Nicole
0Hi! These sound amazing! I’m planning to make a chicken recipe that needs to be fried and I think these would go great with it. Only thing is, I’m not the best cook and definitely won’t be able to fry 2 things at once.. any chance that these could be baked?
Maya | Wholesome Yum
0Thank you, Nicole! Yes, you can bake them, but they will be less crispy than fried.
Nicole
0Thank you for getting back to me 🙂
Maya | Wholesome Yum
0My pleasure, Nicole. Thanks for stopping by!
BVP
0These are delicious and so easy, my cauliflower looked dry but when I added it to my cheese and egg mixture I all the sudden had water, I cooked them anyway and again they tasted great but looking for suggestions to fix the problem cause these will be asked for again.
Maya | Wholesome Yum
0I am so happy to hear that! Thank you!
Sylvia
0This recipe sounds absolutely delicious – and led me to your ketchup, BBQ sauce and chicken nuggets – likewise yummy sounding, so thank you!
I promise I am not complaining – whining a little maybe – but I am going to have to alter this recipe, as I do so many others in just about every diet plan/lifestyle plan etc except vegan due to my persnickety cow milk allergy :-/
Have you had any experience using vegan cheeses in these tots? I am game to try anyway, and will happily give feedback on the results, but it is such an ongoing frustration that so many keto recipes rely on dairy :-/
Paleo doesn’t cut it for me – love my rice & beans, vegan doesn’t either as I have determined I am definitely an omnivore, so I am resigned to taking bits and pieces from every healthy recipe plan I find, and altering it to mesh with my annoying requirements :-/ Whine mode off LOL
Love your recipes, and many do work for me, so thank you!
Maya | Wholesome Yum
0Hi Sylvia, I haven’t tried this with vegan cheese. In theory I think it should work as long as its gooey enough (it helps as a binder). Let me know how it goes if you try it!
Kimmee
0I just made these for lunch. I was craving my old favorite, potato pancakes, so I made these in that fashion instead of small bites. I used Green Giant riced cauliflower for convenience. They held together pretty well and more so the more I let them really crisp up in the skillet. They firmed up more when they cooled down some on the plate. I topped them off with sour cream, and viola! Potato pancakes! Very delicious 🙂
Maya | Wholesome Yum
0I am so happy to hear that, Kimmee! Thank you!
Cassandra
0Hi there. I am always looking for some good recipes for vegetable.
Have you tried air frying these? Seems like a good candidate to try this method.
I don’t have my air fryer yet so I can’t try it until then, but figured I would ask.
Thanks
Cassandra
Sarah Jordan
0I air fried mine and they were really delicious! Only thing is i had to keep adjusting the time. I also had to keep checking to see when they needed to be turned over and the ones on the top rack got done quicker so I kept swapping them with the other racks. A little more work but well worth it!
Mary McKague
0How long did it take to air fry these?
Maya | Wholesome Yum
0Hi Cassandra, I haven’t tried that, but I bet you can! Let me know if you try it.
Cassandra
0Will do. Just waiting on my new Air Fryer. Can’t wait.
Diana
0I love your site, my whole family is gluten-free and your recipes look wonderful we’ve tried some thank you Diana Rose. Also my daughter-in-law is low carb.
Maya | Wholesome Yum
0I love to hear that, Diana! Thank you!