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Someone once said: "If cauliflower can be pizza, then you can do anything!"
I think they were right because cauliflower is the most versatile low-carb vegetable I can think of. For years cauliflower has been used in keto recipes to replace pasta, potatoes, rice and even pizza crust!
So I though why not use it to substitute potatoes in tater tots, one of the most beloved American cravings that's usually served as a side or appetizer. Although they don't taste like the original finger food, these Keto Cauliflower Tater Tots will sure curb your cravings in the healthiest way!
Recipe Tips
If you can't eat lupin flour, which is made from a legume and may cause GI issues in some people, here are some alternatives you can use instead:
- 1 1/2 to 2 tbsp of coconut flour
- 2 to 3 tbsp of flax meal
- 1/3 to 1/2 cup of almond flour
The rule here is to start with less and add more if the mixture is too wet. The exact amount will depend on the amount of moisture left in the cauliflower after squeezing. The perfect tater tots should be easy to form without being too sticky.
These tater tots are cooked in a skillet but you can bake them in the oven instead. To do that, you'll need to line a baking sheet with parchment paper and lightly grease it with some ghee, avocado oil or olive oil. After you place all the cauliflower tater tots on the baking sheet, brush or spay them with some more oil.
I haven't tested this but I'll be guessing based on similar recipes. Preheat the oven toto 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Bake for 10 to 15 minutes, then flip the tots and bake for another 5 to 10 minutes.
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Hands-on Overall
Serving size 5 tater tots
Nutritional values (per serving, 5 tater tots)
Net carbs6.5 grams
Protein16.6 grams
Fat17.9 grams
Calories259 kcal
Calories from carbs 10%, protein 26%, fat 64%
Total carbs11.6 gramsFiber5 gramsSugars3.3 gramsSaturated fat9.8 gramsSodium918 mg(40% RDA)Magnesium44 mg(11% RDA)Potassium514 mg(26% EMR)
Ingredients (makes 4 servings, 20 tater tots)
- 1 small cauliflower, riced (450 g/ 1 lb)
- 1 1/2 cups shredded low moisture mozzarella (170 g/ 6 oz)
- 1 large egg
- 3 tbsp lupin flour (27 g/ 1 oz)
- 1/2 tsp onion powder or 1 tsp onion granules
- 1/4 tsp garlic powder or 1/2 tsp garlic granules
- 2 tsp Italian herbs or dried herbs of choice
- 1 tsp sea salt
- 1/4 tsp black pepper
- 2 tbsp ghee, virgin avocado oil or olive oil for cooking (30 ml)
- Optional: fresh herbs, sugar-free ketchup or mayonnaise to serve
Instructions
- To rice the cauliflower, remove the leaves and cut into florets. Place the cauliflower in a food processor and pulse using the S blade or the grating blade until it resembles a rice.
- Microwave the cauliflower for 5 minutes, mixing halfway. (Alternatively, place in a sauce pan filled with a cup of water and boil until tender, for 2 to 3 minutes.)
- Let the cooked cauliflower rice cool down until cool enough to touch. Place in a nut milk bag or a piece of folded muslin cloth. Squeeze the excess water out as much as you can.
- Place the drained cauliflower rice in the food processor and add the shredded mozzarella, egg, lupin flour (see recipe tips for alternatives), onion powder, garlic powder, dried herbs, salt and pepper.
- Pulse until just combined. (Do not over-process, you don't want to create cauliflower mash!)
- Wet your hands and create small patties, about 28 g (1 oz) each.
- Heat a skillet greased with half of the ghee (or olive oil) over a medium-high heat. Once the skillet is hot, add the prepared tater tots in a single layer and cook until browned, for 5 to 6 minutes. Using a spatula, flip on the other side and cook for another 5 to 6 minutes.
- Grease the skillet with the remaining ghee (or olive oil) and repeat for the remaining tater tots.
- Serve hot or cold with some garlic mayo (you can make your own), sugar-free ketchup (you can make your own) or dips of choice.
- To store, keep in the fridge in a sealed container for up to 5 days, or freeze for up to 3 months.
Ingredient nutritional breakdown (per serving, 5 tater tots)
| Net carbs | Protein | Fat | Calories |
|---|
| Cauliflower, fresh |
| 3.3 g | 2.2 g | 0.3 g | 28 kcal |
| Mozzarella cheese (low moisture, for pizza) |
| 2.4 g | 10.1 g | 8.4 g | 125 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.1 g | 1.6 g | 1.2 g | 18 kcal |
| Lupin Flour (Lupina) |
| 0.2 g | 2.7 g | 0.5 g | 17 kcal |
| Onion powder, spices |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Garlic powder, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Italian seasoning (mixed herbs) |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Ghee, clarified butter |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Total per serving, 5 tater tots |
| 6.5 g | 16.6 g | 17.9 g | 259 kcal |
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