Keto cauliflower totchos Vegan cauliflower totchos

Cauliflower Totchos Recipe

by Analiese Trimber

Outline of two people

3 servings


45 Minutes



  • Baking sheet
  • Potato masher or ricer


  • 1 tbsp Ground chia seed
  • 2 ½ tbsp Water
  • 12 oz Frozen riced cauliflower
  • 1 cup Almond flour
  • ½ tsp Sea salt
  • ¼ tsp Ground pepper
  • ¼ tsp Garlic powder
  • 1 tsp Baking powder
  • 3 tbsp Salsa of choice
  • 1 tbsp Vegan sour cream
  • 2 tbsp Cilantro
  • 1 spray Avocado oil


  • 1
    Combine ground chia seed and water. Let thicken for 5-10 minutes, or until mixture is gel-like.
    Preheat oven to 425℉ and line a baking sheet with parchment paper.
  • 2
    Prepare riced cauliflower to package instructions. Transfer cauliflower to a bowl and mash with a potato masher, ricer, or fork.
  • 3
    Add ⅔ cup almond flour, salt, pepper, garlic powder, and baking powder. Mix together until fully combined.
  • 4
    Put remaining ⅓ cup almond flour into a separate bowl. Add a dash of salt and pepper. Take about 1-1 ½ tsp of cauliflower tot batter and roll in almond flour. Shape dough into a tater tot shape and place on baking sheet.
    Repeat until all dough is used. Spray with avocado oil spray and then bake for 12-15 minutes on each side, until golden brown.
  • 5
    Top cauliflower tots with salsa, vegan sour cream, cilantro, and any other toppings of choice.

If Cauliflower Can Turn Into Tots, You Can Do Anything!

We love making delicious food mashups, and what better dish to whip up than these delicious cauliflower totchos! These keto-friendly, vegan, and paleo tots are made with cauliflower instead of potato and baked until crispy – and then garnished with whatever toppings you desire! With just 219 calories, 7 grams net carbs, 16 grams healthy fats, and 9 grams protein per serving, these cauliflower totchos make the perfect appetizer or snack to enjoy alongside your keto-friendly meal plan.

These cauliflower tots are seasoned simply and let the veggies do the talking! With that said, we wouldn’t necessarily recommend this dish if you don’t like cauliflower – the taste isn’t overwhelming, but it’s not hidden. These tots are veggie-forward and loving it!

To keep our cauliflower tots keto-friendly and vegan, we decided to soak ground chia seeds with water to make a chia “egg,” instead of using the real thing. This mixture gels together in just 5-10 minutes and functions similarly to a real egg! Plus, you get the added benefit of fiber when using chia seeds. Once you’ve made your egg replacement, all you need to make your tots are almond flour for binding and a few basic spices – salt, pepper, and garlic powder – for seasoning.

It might feel tedious taking the time to roll your dough into individual cauliflower tots, but put on some music, relax, and think of it as kitchen therapy…that you get to eat! Plus, once they’re done baking, you get to be creative with your totchos toppings! We decided to top our cauliflower tots with salsa, vegan sour cream, and fresh cilantro, but feel free to eat them with whatever extras you desire. Other options could include fresh tomatoes, diced avocado, or vegan cheese – the opportunities are endless!

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