Cauliflower is a wonderful, low carb substitute for potatoes and work great to make tater tots that are fun and delicious for adults and kids!

You can either fry these up in a pan as directed below, or throw them in the air fryer (one of my favorite gadgets) – just pop them in at 400℉ for about 9 minutes and they come out crispy and delicious!

Cauliflower Tater Tots

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Servings: 4
Calories: 294kcal


  • 12 oz riced cauliflower
  • 4 tbsp avocado oil⁣
  • 1 large egg
  • 1 1/2 cups whole milk mozzarella shredded
  • 2 cloves minced garlic
  • 3/4 tsp pink salt


  • In a large skillet over medium, dry cauliflower rice with 2 tablespoons avocado oil for 5-10 minutes until soft and starting to brown. Turn off heat.
  • In a large bowl, whisk egg and mix in cheese, garlic, and 1/2 teaspoon salt.
  • Combine sauteed cauliflower rice with egg mixture. Stir mixture well to melt cheese. Form tots using a spoon or melon baller.
  • In a large skillet over medium heat, fry tots using remaining 2 tablespoons oil. Space tots apart in a single layer, turning every few minutes, until browned on all sides.
  • Repeat until all tots are cooked. Sprinkle with remaining 1/4 tsp salt and serve hot.


Calories: 294kcal | Carbohydrates: 6g | Protein: 13g | Fat: 25g | Saturated Fat: 8g | Cholesterol: 86mg | Sodium: 745mg | Potassium: 306mg | Fiber: 2g | Sugar: 2g | Vitamin A: 360IU | Vitamin C: 41mg | Calcium: 241mg | Iron: 1mg