Keto cauliflower tots are a great keto alternative to tater tots. Traditional tater tots are deep fried potatoes mixed with all purpose flower and are high in carbohydrates. Cauliflower replaces the potatoes and almond flour in place of all purpose flour makes this treat low carb and keto friendly. The cauliflower is seasoned with grated parmesan cheese and Italian seasoning to bring out a wonderful flavor. These tots go well with my keto spicy chicken sandwich recipe.
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Keto Cauliflower Tots Instructions
Steaming the Cauliflower
Cauliflower is the main ingredient and this keto cauliflower tots recipe uses 1/2 a head of cauliflower chopped into florets. There are two methods to cook the cauliflower florets so that it can be mashed in the blender.
METHOD 1: STEAM IN THE MICROWAVE
I often use a Pasta Boat with a steamer attachment to seperate the water from the cauliflower to steam it. Any microwave steamer will work. If you do not have a steamer device for the microwave, you can put in a 1/4 cup of water in a bowl and add the cauliflower and cover with a plate or plastic lid. In the video and instructions I used this method. Heat the cauliflower in the steamer for 8 minutes.
If you did use a bowl with a plate to cover, make sure to drain all the water that is left.
METHOD 2: COOK CAULIFLOWER IN BOILING WATER
Bring 4-6 cups of water to a boil. Then add cauliflower florets to boiling water and cook for 10 minutes until cauliflower is soft. Then you should be able to mash a floret with a fork. When done use a strainer to drain the water.
Mash Cauliflower
Transfer the steamed cauliflower florets to a blender bowl and blend until mashed. Then add 1/4 cup grated parmesan cheese, 1/4 cup almond flour, 1/2 tsp baking powder, 1 large egg, 1/2 tsp Italian seasoning, 1/2 tsp salt to blender bowl and blend until well combined for the keto cauliflower tots.
Make Cauliflower Tots
Transfer mashed cauliflower from blender to a bowl. Then roll a spoonful of mashed cauliflower into tater tot shaped rolls. Then put cauliflower tots into air fryer basket. Cook in air fryer at 350°F for 20 minutes, flipping keto cauliflower tots over halfway.
Equipment
Ingredients
- 1 lbs cauliflower
- 1/4 cup parmesan cheese - grated
- 1/4 cup almond flour
- 1 egg
- 1/2 tsp baking powder
- 1/2 tsp salt - adjust to taste
- 1/2 tsp Italian seasoning
Instructions
Steam Cauliflower
- In a bowl add 1/4 cup water and half a head of cauliflower florets and cover with a plate. Then microwave for 8 minutes to steam.
- Then drain the water from the bowl.
Mash Cauliflower
- Transfer the steamed cauliflower florets to a blender bowl and blend until mashed.
- Then add 1/4 cup grated parmesan cheese, 1/4 cup almond flour, 1/2 tsp baking powder, 1 large egg, 1/2 tsp Italian seasoning, 1/2 tsp salt to blender bowl and blend until well combined.
Make Cauliflower Tots
- Transfer mashed cauliflower from blender to a bowl.
- Then roll a spoonful of mashed cauliflower into tater tot shaped rolls.
- Then put cauliflower tots into air fryer basket.
- Cook in air fryer at 350°F for 20 minutes, flipping tots over halfway.
Nutrition
How did these keto cauliflower tater tots come out for you? Share in the comments below.