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If you love healthy comfort foods or sneaking in veggies for your kids (or other family members!), these cheesy cauliflower tots recipe is for you. Cauliflower tater tots are soft on the inside, crispy on the outside, and so easy to make!
Cauliflower tots have become a popular “healthier” option in stores, but they usually contain hidden starches or even artificial preservatives. Homemade ones are much better!
So, you probably want to know how to make cauliflower tots crispy when you make them at home? The key is the method — you need to fry them! I love roasting and baking many things (like baked zucchini fries), but when you want something with the crispiest exterior, like fried zucchini or pan fried chicken, nothing beats frying.
Why You’ll Love This Cauliflower Tots Recipe
- Taste a lot like potato tater tots
- Soft on the inside, crispy on the outside
- 4 simple ingredients, plus salt and optional garlic
- No fillers or hidden starches
- Ready in 20 minutes
- Only 3g net carbs per serving
- Naturally healthy, gluten-free, low carb, and delicious as a side dish, appetizer, or snack
Ingredients & Substitutions
This section explains how to choose the best ingredients for cauliflower cheese tots, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
- Cauliflower – This recipe begins after you’ve riced your cauliflower. See my cauliflower rice recipe for tips on how to rice it yourself from cauliflower florets, or buy riced cauliflower at the store (fresh or frozen will work). You could also replace cauliflower with broccoli to make broccoli tots!
- Avocado Oil – This oil has a high smoke point, making it ideal for pan frying. You can use any high-heat cooking oil you prefer.
- Egg – Helps the tot mixture hold together.
- Mozzarella Cheese – This acts as a binder but also adds cheesy flavor. Mozzarella is the most neutral option, but you can also use cheddar cheese, Swiss, Parmesan cheese, or feta to give your cauliflower tots an extra cheesy kick!
- Garlic – Although optional, I like including it for the added flavor. You can use 2 cloves fresh garlic, 1 teaspoon jarred minced garlic, or 1/4 teaspoon garlic powder.
- Sea Salt – You can also add black pepper if you like.
How To Make Cauliflower Tots
This section shows how to make cheesy cauliflower tots, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
- Saute the cauliflower rice. Stir fry the cauliflower rice in a large saute pan or wok over medium-high heat, until soft and lightly browned, with no moisture left in the pan.
- Mix the other ingredients. Whisk the egg in a large bowl. Mix in mozzarella, garlic, and sea salt.
- Combine. Stir cauliflower rice into the bowl right away while it’s hot. It will melt the cheese in the bowl and make the mixture sticky.
- Roll. Use a small cookie scoop to pick up balls of the “dough”. Form small tater-tot shape patties and flatten slightly.
- Fry. Heat the avocado oil in pan over medium heat. Add cauliflower tater tots in a single layer and fry until golden brown. Flip and repeat until golden on the other side. Transfer to paper towels to drain. Repeat until all tots are cooked.
Tips For The Best Cauliflower Tots
Cheesy cauliflower tots are super easy to make, but here are a few tips to streamline the process:
- Use a food processor to rice cauliflower. You can use a box grater, but a food processor is so much faster. Check my cauliflower rice post for more tips on ricing cauliflower.
- Cook cauliflower rice correctly. No one wants cauliflower tots that are crunchy or watery on the inside! To avoid both, stir fry the cauliflower rice over medium-high heat. Make sure it’s both soft and dry before mixing with the other ingredients. If there is too much liquid, they will fall apart. You can pat it with paper towels at the end to get rid of extra moisture if needed.
- Use a cookie scoop. Using a small cookie scoop makes it super easy to make uniform size tots.
- Flatten tots before frying. Unlike regular potato tater tots, cauliflower tots are best flattened rather than rounded. This ensures that the inside cooks through by the time the outside browns.
- Use enough oil — and the right kind. Cauliflower tater tots rely on oil to get crispy, so don’t skip it! Additionally, make sure you fry your cauliflower tots in an oil that can handle the heat. I like avocado oil best!
- Play with the temperature. The heat level will vary depending on your stovetop and the pan you use, so you may need to adjust it to find that middle ground.
- Drain on paper towels. Since we are using plenty of oil, paper towels will help soak up the excess and make the cheesy cauliflower tots more crispy.
Storage Instructions
- Store: If you have leftovers, you can refrigerate them in an airtight container for 3-5 days. They will just be softer and less crispy, but still good!
- Meal prep: If you want to make these cheesy tots ahead of time, pre-make them but only fry right before serving if possible.
- Reheat: You can reheat the tots in the microwave (they will be softer this way), in the oven, or lightly fry again for a crispy exterior. No need to thaw before heating if they are frozen — they will be mushy if you do.
- Freeze: You can freeze cauliflower tots either before or after frying. Either way, arrange them in a single layer on a parchment lined baking sheet and place in the freezer. Once they are solid, you can transfer them to a freezer bag and freeze for up to 4 months.
What To Serve With Cauliflower Tater Tots
Crispy on the outside and soft in the inside, these healthy tater tots are the perfect accompaniment to any main course. Here are my favorite ways to serve them:
- Dipping Sauce – There’s a particular common pairing for regular tater tots: Ketchup, of course! If you’re trying to avoid sugar or carbs, make your own homemade sugar-free ketchup. They are also yummy with cheese sauce or spicy mayo.
- Kid Friendly Mains – Serve ’em with some crispy low carb chicken tenders, easy bacon wrapped hot dogs, or healthy keto chicken nuggets for a complete kid-friendly (or childhood throwback) meal.
- Sandwiches – Serve this cauliflower tots recipe alongside your favorite juicy burgers, hands-off slow cooker pulled pork, or a loaded lettuce wrap.
More Easy Cauliflower Recipes
Cauliflower is a nutritious and versatile vegetable that works in so many comfort food recipes. Here are a few of my favorite cauliflower recipes:
Recommended Tools
- Food processor – The fastest way to make cauliflower rice for cauliflower tater tots (and for cauliflower pizza crust, cheeseburger casserole, and more!)
- Saute Pan Or Wok – For the best results when frying cauliflower tots, use a non-stick saute pan or wok. The non-stick coating helps prevent the tots from sticking and makes for easier cleanup.
- Small Cookie Scoop – For making uniform sized tots.
Cauliflower Tots
Cauliflower Tots (Easy, Cheesy, 4 Ingredients!)
These easy cauliflower tots need just 4 ingredients: cauliflower, oil, eggs, and cheese! They are the perfect healthy, low carb comfort food.
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Ingredients
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
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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.)
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Readers Who Liked This Easy Recipe Also Made:
Recipe Notes
Serving size: 6 cauliflower tots
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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138 Comments
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.
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?
Maya | Wholesome Yum
0Hi Kim, I haven’t tried it, but it should work!
Christine
0I use the frozen riced cauliflower and it works fine.
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
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.
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?
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!