Low Carb Cauliflower Tots

Low Carb Cauliflower Tots

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Whether you need a side for burgers, an appetizer like loaded chili cheese tots, or a day starter like my breakfast tot nachos, these low carb cauliflower tots are perfect for any occasion. 

And even better, they’re super easy to make and have 16 grams of protein per serving! 

low carb cauliflower tots with melted cheese on top

Ingredients for Low Carb Cauliflower Tots

Not counting spices, you’ll only need five ingredients.

  • frozen cauliflower rice
  • shredded cheddar and parmesan 
  • pork rinds (or breadcrumbs)
  • eggs
  • black pepper, chili powder, and smoked paprika 

You’re welcome to use fresh cauliflower. I prefer frozen to save time and avoid food waste. If you go with fresh, ricing two heads of cauliflower should do the trick.

frozen cauliflower rice after draining and crushed pork rinds

In addition to cauliflower rice, you’ll need pork rinds to make the tots extra crispy and provide a bit of structure for forming the tots. 

If you have carbs to spare, you can use breadcrumbs or something like crushed pretzels in place of the pork rinds (gram for gram). This will save a few calories as well. 

cauliflower tots batter mixed together and on a baking sheet after scooping

I would leave the cheese alone if possible. Different cheeses melt differently. So if you get too creative, your low carb cauliflower tots may turn into shredded cauliflower hash in the oven. 

Final Recipe Notes

If you notice the wire rack in the photo above, learn from my mistake and go on the baking sheet like the recipe calls for. I thought the wire rack might help the tots get crispier, but they ended up melting through the rack a tiny bit and sticking. 

low carb cauliflower tots with ketchup

Aside from that, you should be good to go. I’ll leave you with a few pairing ideas:

If you try these low carb cauliflower tots and any of the pairing ideas, let me know! Take a pic of your creation and tag me on Instagram @mason_woodruff or share it in my Facebook group.

low carb cauliflower tots with melted cheese on top
4.6 from 5 votes

Low Carb Cauliflower Tots

A simple recipe for cheesy, extra crispy tots made with frozen cauliflower rice.

Course Appetizer, Side Dish, Snack
Cuisine American
Keyword cauliflower, low carb
Prep Time 15 minutes
Cook Time 20 minutes
Servings 6 servings
Calories 180 kcal
Author Mason Woodruff


  • 2 bags (12 oz each) Frozen Cauliflower Rice
  • 1/2 C (56g) Shredded Cheddar
  • 1/2 C (56g) Shredded Parmesan
  • 2 oz Pork Rinds finely crushed
  • 1 Tbsp Black Pepper
  • 1/2 Tbsp Chili Powder
  • 1/2 Tbsp Smoked Paprika
  • 2 large Eggs


  1. Preheat oven to 450F and line two baking sheets with parchment paper or spray them with nonstick cooking spray. Set aside.

  2. Microwave both bags of cauliflower rice for 5 minutes or until the bags are lukewarm to the touch. Cut the corners and squeeze the bags to drain an excess water. Transfer to a paper towel or kitchen cloth and pat dry before adding to a large bowl.

    draining water from frozen cauliflower rice
  3. Add the spices, shredded cheese, and eggs to the cauliflower rice, stirring everything together.

    cauliflower rice, eggs, and shredded cheese mixed together in a bowl
  4. Add the pork rinds to a food processor and blend until they resemble breadcrumbs. Add the crumbs to the rice mixture, folding everything together. (Don't overmix or the cauliflower rice may turn into mashed fauxtatoes.)

    crushed pork rinds
  5. Use a tablespoon or small ice cream scooper to form each tot. This should make around 36 tots.

    scooping cauliflower tots onto a baking sheet
  6. Place the tots on the baking sheets, leaving a bit of space between each tot. Bake for 16-20 minutes or until the tots are golden brown.

    low carb cauliflower tots on baking sheets

Recipe Notes

  • Recipe makes 36 tots (6 servings of 6 tots).
  • Each serving has 5 Smart Points.
Nutrition Facts
Low Carb Cauliflower Tots
Amount Per Serving (6 tots)
Calories 180 Calories from Fat 90
% Daily Value*
Fat 10g15%
Carbohydrates 6g2%
Protein 16g32%
* Percent Daily Values are based on a 2000 calorie diet.

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1 thought on “Low Carb Cauliflower Tots”

  • 5 stars
    These are addictive! When they came out of the oven I couldn’t help buy nibble one…. ok four. Thankfully I’d made more than 36 so I still have enough for the week. Pairing these as a side dish with Chicken Bacon Ranch Mac & Cheese this week. Looking forward to dinners, thanks Mason!

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