low carb cauliflower tots with melted cheese on top

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

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.