Low Carb Parmesan Tater Tots

Elevate Your Snacking Game with Low Carb Parmesan Tater Tots

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Are you craving a crispy and savory snack that won’t derail your low-carb lifestyle? Look no further than these delightful Low Carb Parmesan Tater Tots! Made with cauliflower, cheese, and a hint of onion, these tater tots are a healthier alternative to the traditional potato version. Whether you enjoy them as a snack, appetizer, or side dish, they’re sure to satisfy your cravings without the guilt. Let’s dive into the recipe and discover how to make these delicious tots at home!


  • 2 cups finely diced cauliflower
  • 1 tablespoon finely chopped onion
  • 1/2 cup shredded pepper jack cheese
  • 1/2 cup grated Parmesan cheese
  • 1 egg
  • Salt and pepper to taste


  1. Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat and set aside.
  2. Prepare the Cauliflower: Place the finely diced cauliflower in a microwave-safe bowl and microwave on high for 5-6 minutes, or until tender. Allow the cauliflower to cool slightly, then transfer it to a clean kitchen towel or cheesecloth. Squeeze out as much moisture as possible from the cauliflower.
  3. Mix the Ingredients: In a mixing bowl, combine the cooked cauliflower, finely chopped onion, shredded pepper jack cheese, grated Parmesan cheese, egg, salt, and pepper. Stir until all ingredients are well combined and form a cohesive mixture.
  4. Shape the Tater Tots: Take small portions of the mixture and roll them into bite-sized tot shapes using your hands. Place the formed tater tots onto the prepared baking sheet, leaving a bit of space between each one.
  5. Bake: Transfer the baking sheet to the preheated oven and bake the tater tots for 20-25 minutes, or until golden brown and crispy on the outside.
  6. Serve: Once the tater tots are cooked to perfection, remove them from the oven and let them cool slightly before serving. Enjoy them on their own or with your favorite dipping sauce!

Cook Notes and Variations:

  • Cheese Options: Feel free to experiment with different types of cheese to suit your taste preferences. Cheddar, mozzarella, or even blue cheese can be delicious alternatives to pepper jack and Parmesan.
  • Seasonings: Enhance the flavor of your tater tots by adding your favorite herbs and spices. Try incorporating garlic powder, onion powder, or smoked paprika for a flavorful twist.
  • Crunchy Coating: For an extra crispy exterior, roll the shaped tater tots in crushed pork rinds or almond flour before baking.

Frequently Asked Questions (FAQs):

Q: Can I use frozen cauliflower instead of fresh? A: Yes, you can use frozen cauliflower for this recipe. Thaw the cauliflower completely and squeeze out any excess moisture before proceeding with the recipe.

Q: Can I make these tater tots ahead of time? A: Absolutely! You can prepare the tater tots up to the shaping stage and store them in the refrigerator for up to 24 hours before baking. Alternatively, you can freeze the shaped tater tots on a baking sheet until solid, then transfer them to a resealable freezer bag for longer storage. Bake them directly from frozen, adding a few extra minutes to the baking time.

Q: Are these tater tots suitable for keto and low-carb diets? A: Yes, these Low Carb Parmesan Tater Tots are keto-friendly and low in carbs, making them a perfect snack option for those following a ketogenic or low-carb lifestyle.

Q: Can I air fry these tater tots instead of baking them? A: Absolutely! Preheat your air fryer to 400°F (200°C) and cook the tater tots in a single layer for 10-12 minutes, shaking the basket halfway through the cooking time for even crispiness.

Keto and Low-Carb Version:

These Low Carb Parmesan Tater Tots are already keto-friendly and low in carbs, making them an excellent choice for those following a ketogenic or low-carb diet. With cauliflower as the main ingredient and minimal added carbs from cheese and egg, they’re a guilt-free snack option that won’t spike your blood sugar levels.

In conclusion, Low Carb Parmesan Tater Tots are a delicious and nutritious snack that’s perfect for satisfying your cravings while sticking to your low-carb lifestyle. With their crispy exterior and cheesy interior, they’re sure to become a favorite among keto and non-keto eaters alike. So, whip up a batch of these tasty tater tots today and enjoy a guilt-free snack that’s packed with flavor and satisfaction!

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healty meal, low carbs meals, keto meal

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