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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
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.
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.