Cauliflower Tater Tots

Makes about 30 tater tots

Approximate per tot: 15 calories, 1g fat, 1g carb, .5g fiber, 1g protein (.5g net carbs)

Raw Cauliflower crust    Cauliflower Tater Tots


  • 1 raw medium head cauliflower (about 1 lb chopped florets), chopped into florets
    • Cheesecloth for removing the liquid
  • 1/2 small to medium yellow or white onion, finely chopped
  • 2 tsp crushed garlic
  • 1 bag shirataki noodles (tofu or yam flour, either work), washed, drained and dried
  • 1 egg
  • 1/3 cup reduced fat sharp cheddar cheese
  • 2 tbsp grated parmesan cheese
  • 2 tsp almond flour
  • salt & pepper to taste


  1. Preheat oven to 450 degrees.
  2. Line a cookie/baking sheet with parchment paper and spray liberally with nonstick spray.
  3. In a food processor, add the cauliflower florets and pulse until it’s almost like a dough (see pic above).
  4. Pour the cauliflower “dough” onto some cheesecloth. SQUEEZE as much of the moisture out as possible, moving the mixture to another cloth if necessary. **getting as much of the moisture out as possible is the most important step!
  5. Pour the “dough” into a bowl and set aside.
  6. Spray a saucepan with nonstick spray and heat up. Add in the onion and garlic and saute for about 2-3 minutes until the onion is translucent. Pour into the bowl with the “dough”.
  7. Chop the cleaned, drained and dried shirataki noodles — I use a small cuisnart. You can either use a small/large cuisnart or manually chop the noodles. Just chop them very small.
  8. Pour the chopped noodles into the bowl.
  9. Add in the egg, cheeses, almond flour, pinch of salt & pepper. Mix all the ingredients together.
  10. Using a tbsp, scoop out a tbsp of mixture and form it into oval balls (or whatever shape you’d like!). Carefully place them onto the baking sheet.
  11. Bake the tots for about 15 minutes. Remove from the oven and, using a fork, GENTLY press down on them so they are a little bit flat. — I can’t really explain why it’s best to do this after they’ve cooked for a few minutes (rather than just forming them flat in the first place) but it works!
  12. Place back in oven for an additional 10-15 minutes (on the same side they were initially cooking on). Remove from oven and FLIP the tots to the other side. Cook for an additional 10-15 minutes — yes, you want to cook them longer on the first side. This ensures that they don’t fall apart and will get nice and crispy!
  13. Serve with some low sugar ketchup or your favorite sauce!

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