Craving a satisfying snack that won't derail your low-carb or keto diet? Look no further than these crispy keto cauliflower tots! Made with cauliflower instead of starchy potatoes, these flavorful tots are perfectly sized for snacking and offer a healthy alternative to traditional tater tots.
Why Cauliflower Tots?
For years, cauliflower has been a star player in the world of low-carb cooking, celebrated for its mild flavor and versatility. It can be magically transformed to mimic pizza crust, rice, and, in this case, tater tots! These cauliflower tots are not only a great way to enjoy a classic snack without the carbs, but they're also a fantastic way to sneak in some extra vegetables.
Key to Crispy Cauliflower Tots: Removing Moisture
The secret to achieving golden brown and crispy cauliflower tots lies in removing as much moisture as possible from the grated cauliflower. Excess moisture can lead to soggy tots that don't hold their shape.
Ingredients
- Fresh cauliflower (to make cauliflower rice)
- Parmesan cheese
- Cheddar cheese
- Almond flour
- Egg
- Grated onion
- Garlic powder
- Salt and pepper to taste
- Optional: Chopped bacon
Step-by-Step Instructions
- Prepare the Cauliflower:
- If using fresh cauliflower: Bring an inch of water to a boil in a medium saucepan. Place the cauliflower florets in a steamer basket set over the boiling water. Cover and steam for about 5 minutes, until easily pierced with a fork. Alternatively, place cauliflower into a large microwave-safe bowl and cook for about 1-2 minutes or until tender. Let cool for about 10 minutes.
- Rice the cauliflower: Working in batches, place the steamed florets in a food processor and pulse for about 10 seconds until they are completely chopped into a meal.
- Remove Excess Moisture: Transfer each batch of cauliflower meal to a clean, thin dish towel or piece of cheesecloth. Once all the cauliflower meal is cool enough to handle, gather the corners of the towel and, working over the sink, squeeze out as much liquid as you can.
- If using frozen cauliflower rice: Heat a non-stick skillet over medium heat. Add the frozen cauliflower rice to the dry skillet. Stirring occasionally, cook over medium heat until the majority of the moisture has evaporated and the cauliflower is fluffy.
- Combine Ingredients: In a large bowl, combine the squeezed cauliflower meal, egg, grated onion, parmesan and cheddar cheeses, almond flour, garlic powder, and salt and pepper to taste. Use a rubber spatula or large spoon to mix everything together until evenly combined. Allow the mixture to rest for 5 minutes so it can come together.
- Form the Tots: Preheat oven to 400 degrees F. Line a rimmed baking sheet with parchment paper. Spray the prepared baking sheet generously with cooking spray. Use your hands to form small "tater" tots, about 1 inch long by ½ inch wide. Place them on the baking sheet about 1 inch apart. All the tots should fit on one pan, though you can work in batches if needed.
- Bake the Tots: Spray the tots generously with cooking spray. Bake for about 20 minutes, until golden brown. Flip the tots and continue to cook for another 10 minutes, until they are browned all over.
- Serve: While the tots are hot, sprinkle with additional salt and serve with ketchup or your favorite dipping sauce.
Tips for the Best Cauliflower Tots
- Don't use pre-grated or frozen cauliflower rice from the store (unless you follow instructions for cooking your frozen cauliflower rice).
- Wring all of the moisture out of the grated cauliflower. That’s what makes these keto tots so golden brown and crispy.
- Make sure you really pack the cauliflower mixture into the tot shape. This will ensure they get golden brown and super crispy.
- Spray the baking sheet generously with cooking spray.
- For extra flavor, add chopped bacon or other seasonings to the cauliflower mixture.
- Consider using a metal mini muffin tin instead of a silicone muffin mold. The metal tin will help the tots get golden brown because it conducts heat better.
Variations and Additions
- Cheesy Bacon Tots: Add some chopped bacon to the cauliflower mixture for a savory twist.
- Spicy Tots: Add a pinch of red pepper flakes or a dash of hot sauce to the cauliflower mixture for a kick.
- Different Cheeses: Experiment with different types of cheese, such as mozzarella, cheddar, or Monterey Jack.
- Herbs and Spices: Add fresh herbs like chives, parsley, or dill to the cauliflower mixture for added flavor.
Serving and Storage
Serve these keto cauliflower tots as a snack, side dish, or appetizer. They pair well with a variety of dipping sauces, such as ketchup, ranch dressing, or guacamole.
- In the Fridge: Any leftover tots can be stored in an airtight container in the fridge for up to 10 days.
- In the Freezer: These cauliflower tots are freezer-friendly. Let the tots cool completely before transferring them to a freezer-friendly bag or container. Freeze them for up to 3 months. Arrange the cooked tots in a single layer on a baking sheet to flash freeze for 1-2 hours.
Nutritional Information (Estimates)
- Low-carb
- Gluten-free
- High-protein (nearly 10 grams of protein per serving, depending on ingredients)
- Low-calorie
Note: The nutrition information provided is only an estimate based on an online nutritional calculator and may vary depending on the specific ingredients used.
Read also: Easy Low-Carb Cheese Crackers
Are Cauliflower Tots Healthy?
Yes! Unlike regular tater tots, cauliflower tots are lower in carbs and are gluten and grain-free. Thanks to the cauliflower, these tots are low in calories, which makes them perfect for losing weight.
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto
tags: #keto #cauliflower #tots #recipe