Keto Cauliflower Tater Tots

This keto cauliflower tater tots recipe is life changing!

keto cauliflower tater tots

Move over french fries, cauliflower tater tots are taking the spotlight!

Tater tots are my favorite form of deep-fried potatoes. I love how bite-sized, crispy and delicious they are! However, potatoes are a huge no-no when you are following a Ketogenic diet.

I followed a keto diet for 4 months straight and not only did I lose weight, I learned a lot about my eating habits as well.

I took a 2-month break from eating ketogenically to see how I would feel, and if there’s one thing I learned about keto it’s that my body agrees with it.

I am back on a ketogenic diet meal plan and I have never felt better.

My favorite part about keto is that I can get creative in the kitchen and make keto versions of my favorite foods– like tater tots.

cauliflower tater tots

I was first introduced to this recipe when I saw @zallibhai make it on her instagram stories. When I followed along her ingredient list, I quickly noticed it was keto-friendly! WIN!

I slightly adapted her recipe to include different forms of fat to help me stay full between meals.

Keto Cauliflower Tater Tots

What I love about her recipe is that you can adapt it to fit your dietary needs or follow her recipe as is.

This was my first time making this recipe and I was so surprised by how amazing it turned out, that I just had to share it!

Everyone who tried these cauliflower tater tots LOVED them, even my pickiest eater, Z.

keto tater tots

Keto Cauliflower Tater Tots Adaptations

You can find the original recipe here.

Below are some ways I adapted her recipe to create these little puffs of joy:

  • In addition to 1 cup of almond meal (I used almond flour, but it’s the same thing), I also added 1/2 cup of hemp seeds and 1/2 cup of ground flaxseeds

  • I used a different blend of spices: 1 tsp salt, 1 tsp black pepper, 1 1/2 tsp ground cumin, 1 1/2 tsp Italian seasoning, 1/2 tsp of onion powder

  • Instead of red onion, I just used a small white onion

keto cauliflower tater tots

I boiled the cauliflower florets for about 20 minutes before mashing them. After draining and cooling the cauliflower, I added them to a bowl with the rest of the ingredients.

I shaped the cauliflower tater tots and then baked them on each side for 20 minutes to get them extra crispy.

keto cauliflower tater tots recipe

Keto Cauliflower Tater Tots Recipe

This Keto cauliflower tater tots recipe is delicious, easy to make, crispy, and totally satisfies your cravings for tater tots! It is great to meal prep and have throughout the week.


  1. Preheat oven to 400ºF

  2. Boil cauliflower florets for 20 minutes,
    then drain and return to pot and let them cool.

  3. Add the remaining ingredients and combine.

  4. Line a baking sheet with aluminum foil and
    spray with non-stick spray.

  5. Roll out the tater tots and bake on each
    side for 20 minutes.


  • Check this recipe for the original ingredients.

  • Add 1/2 cup of hemp seeds

  • Add 1/2 cup of ground flaxseeds


You can let the mixture cool in the fridge for half-hour before rolling them out to make it easier.

Have you tried cauliflower tater tots?
What are your favorite keto-friendly foods?

If you are following a ketogenic diet or would like more information about it, let me know in the comments below!

If you enjoyed this recipe, don't forget to PIN it on Pinterest. ⬇️

cauliflower tater tots