Skip to Content

How To Make Keto Cauliflower Tots

Show Some Love!

You’ll love these delicious keto cauliflower tots that give you a burst of flavor with each bite. This recipe has just the right proportions of onions, cheddar cheese, cauliflower, and red peppers to make a yummy low carb option for tater tots.

Image of tabletop with blue tablecloth and red pepper with onions in the background and keto cauliflower tots in the front.

I recently started the journey to lose some of this extra weight. My goal is to lose at least 30 pounds. All I keep thinking is, damn that’s a lot. I was always super skinny until I started having kids and then boom with each one. I love my baby’s, but they did a hell of a job on my body.

After talking to a friend who is doing a low carb diet, I decided to give it a shot. With that said, I am now trying out new foods and recipes, to stay on the low carb side. I’d heard of cauliflower tots before, but had no idea just how delicious they’d be!

I never thought that I would be able to give up bread and pasta, but there are so many alternatives that are lower carb like this recipe for Cucumber Noodles + Spicy Sesame Soy Dressing or this Low Carb Cauliflower Breadsticks.

After seeing all of these options I decided to try some myself. Here is one of these, these keto cauliflower tots are amazing. I didn’t use eggs or breadcrumbs in this recipe, just some low fat cheddar, flax seed meal, cauliflower, red peppers, chopped onions, and salt and pepper to keep the carb count lower.

Image of keto cauliflower tots on a blue tablecloth with a large head of cauliflower in the background and chopped red peppers and onions in the background.

Keto Cauliflower Tots Recipe

Simply gather the ingredients for keto cauliflower tots below and then follow the steps on my recipe card below to make this delicious keto treat today!


  • 1/2 cup low fat Cheddar
  • 1/4 cup Flax Seed Meal
  • 1/2 head, large Cauliflower (ground and steamed)
  • 1 tbsp garlic powder
  • 1/4 cup red peppers
  • 1/4 cup chopped onion
  • salt and pepper to taste
A close up image of four measuring bowls on a table with a blue tablecloth of ingredients for  keto cauliflower tots; cauliflower, red pepper, onions, and seasonings as well as cheddar cheese.

Continue reading below for the step by step instructions to make this keto cauliflower tots recipe today!

Image of  keto cauliflower tots up close on a white plate on a table with a blue tablecloth

These keto cauliflower tots turned out to be the perfect, “I need a snack” item. Check out the cauliflower tots recipe below, and come back to let me know what you thought.

Be sure to also check out other keto recipes such as these Keto Bread Recipes and Keto Blueberry Bread!

Cauliflower Tots No Eggs or Milk, Low Carb and Low Calorie
Yield: 6 Servings

Cauliflower Tots No Eggs or Milk, Low Carb and Low Calorie

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes


  • 1/2 cup low fat Cheddar
  • 1/4 cup Flax Seed Meal
  • 1/2 head, large Cauliflower (ground and steamed)
  • 1 tbsp garlic powder
  • 1/4 cup red peppers
  • 1/4 cup chopped onion
  • salt and pepper to taste


  1. Preheat oven to 350.
  2. Mix 1 Tbsp flaxseed meal (ground raw flaxseed).
  3. /2 Tbsp water and set aside, (this is your egg).
  4. Mix all remaining ingredients together. cauliflower tots ingredients
  5. The remaining flax meal serves as bread crumbs.
  6. Add in the “flax egg” and mix well.
  7. Take about 1 1/2 T of the mixture and form into the tater tot shape and place on a lightly greased baking sheet. image of cauliflower tots on pan
  8. Bake for 20 minutes, flip and bake for another 15.

Nutrition Information



Serving Size


Amount Per Serving Calories 63Total Fat 3gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 2mgSodium 148mgCarbohydrates 6gFiber 3gSugar 2gProtein 5g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Facebook

Can you eat cauliflower on a keto diet?

Cauliflower is likely the greatest low-carb vegetable ever. It’s extremely versatile, and with only 4% carbs it can even fit ketogenic cooking. What makes cauliflower so popular is that it has a similar texture to potatoes, but without all the carbs. Interestingly, it contains almost as much vitamin C as oranges.

Can you eat too much cauliflower on a keto diet?

“You can save the calories and carbs from a regular pizza crust by using a cauliflower crust, but if you load it with meat and cheese you’ve negated your healthy swap,” explains Lincoln. While everyone’s tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating.

Show Some Love!

Spaghetti Squash Recipe Spinach, Tomato and Mushroom
← Read Last Post
Low Carb Crust less Pizza With Shrimp, Feta and Tomato
Read Next Post →
Skip to Recipe