Keto Recipes - Created Date : 1.1.2020

Low Carb Parmesan Tater Tots with Chipotle Dipping Sauce

Low Carb Parmesan Tater Tots with Chipotle Dipping Sauce

Low Carb Parmesan Tater Tots with Chipotle Dipping Sauce

When you want a snack or a side dish that fills in for fast food you can’t lose with these low carb parmesan tater tots. They are crunchy on the outside, tender on the inside, and there is a spicy chipotle dipping sauce to keep things interesting.

These cheesy, little puffs of perfection are great for popping in your mouth during the big game, complimenting your favorite burger, or however you want to eat them. The secondary cheese can be varied to change the flavor a bit and you can add onion or finely chopped jalapeno.

Really, the possibilities are endless.

Tips for Low Carb Parmesan Tater Tots

Use the dry Parmesan that is usually found in the pasta aisle at the store. I use the Kraft Grated Parmesan in a big green can. It works really well as breadcrumbs and for holding things together plus it has 0 carbs and isn’t terribly expensive. When I want Parmesan on my pasta it’s the good, expensive stuff all the way but for things like this the cheap kind works the best.

When I was researching for this recipe I saw a couple that baked rather than fried. When I was recipe testing I put some of this batch in the oven and some in the fryer.

Use the fryer. Seriously. The baked ones aren’t nearly as good.

I didn’t steam the cauliflower first. I just grated it raw and used it that way. It cooks just fine and I think it soaks up less of the cooking oil, to be honest. Plus it saves about ten minutes — always a good thing.

I put the cauliflower in the processor and pulsed until it looked like crumbs. Next, I put the cauliflower in a colander and pressed with paper towel to get out as much of the moisture as I could.After the rest of the ingredients were mixed in I let it sit for about half an hour to blend flavors and to absorb any excess liquid.

Form the tater tots by taking a pecan sized piece of the cauliflower mixture and gently rolling it into a cylinder. Gently flatten the ends to make it look like a traditional tater tot.

I always fry in peanut oil. It is the lightest oil and I think it works the best. If there is a peanut allergy in your family then use what ever oil you normally do.

You can pan fry these in about 1-inch of oil. I deep fried mine.

There’s no reason why you can’t make these ahead and heat them back up in the oven if you need to.

That’s about it. Now all you need to do is to make these addictive, low carb Parmesan tater tots…but you better make a lot because they disappear really fast.

Note: if these are falling apart it is because there is too much moisture in the cauliflower or you haven’t let them sit for the 15 to 30 minutes.

Low Carb Parmesan “Tater Tots” with Chipotle Dipping Sauce

Crunchy on the outside, tender on the inside - these low carb tater tots are the perfect accompaniment to burgers or a great snack. They are quick to make and easy to eat! Vary the type of secondary cheese to change the flavor.

Prep Time 10minutes

Cook Time 5minutes

Total Time 15minutes

Servings 4servings

Calories 232kcal

Author Marye


Tater Tots

2cupsfinely chopped cauliflower

1tablespoonfinely minced onion

1/2cupgrated ParmesanI used Kraft


1/2cupshredded pepper-jack cheese

Salt and pepper to taste

Chipotle Mayo


1/2to 1 teaspoon chopped chipotle in adobo blended to a paste


Tater Tots

Chop the raw cauliflower in a food processor until it looks like crumbs.

Line a colander with paper towel and add the cauliflower.

Lay another paper towel over the top and gently press to remove as much liquid as possible.

What would you like to find?

Lisa Dovichi


Nov 13, 2018

This recipe is an absolute train wreck. I followed this recipe to the T and let the cauliflower sit for almost an hour, draining all water and ithe all turned into mush in the fryer. Run FAR FAR away from this….


Nov 15, 2018

Im sorry it didn’t work for you Ryan. It sounds like you didn’t completely squeeze the water out of the cauliflower.


Jan 15, 2019

I put the chopped cauliflower in a tea towel , gathered the corners and twisted until no more liquid would drip out. The recipe turned out perfect. I didn’t use a deep fryer…I cooked them in a frying pan with about 1 inch of oil.

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Aug 18, 2014

I agree with Sarah – I tried to deep fried these and ended up with a blob of goo… I followed the recipe – maybe I “over processed” the mix (think mashed potato blobs) or my fryer was too hot? Mine only has on / off 375 degrees. I dropped them in fryer and they bubbled then all of sudden separated. They I strained out a pile of tiny burnt bits.



Aug 20, 2014

I am sorry you didn’t care for them. If they didn’t stay together it sounds like something was off.


Aug 26, 2014

I found this recipe awhile back and saved it and planned to make these tonight for supper. After reading the comments, is looks like there was no one that actually got these to work. ?? so I am scared to try myself! The picture looked so good too!!


Sep 10, 2014

Cindi, I am not sure what the problem is. Obviously they do work – the image is mine. I think that either people are not getting the oil hot enough or the cauliflower mixture isn’t being compressed enough. :/


Oct 02, 2014

Hi Marye! Thank you for the recipe. Mine worked about 50/50! Some held together and some fell apart. I did chill them after shaping them but only for a few minutes while the oil heated up. I think I will freeze them next time and maybe they will hold together better. I’m sorry you had any bad reviews as I know how difficult low carb cauliflower recipes are to get the right moisture content so anyone else making it may not do it the same! You need to get so much out but you can remove too much and that doesn’t work either! I appreciate the recipe and the flavor was awesome so thank you. I will let you know if I find that freezing them works better. Thanks again!


Oct 15, 2014

Thanks! Do let me know!


Nov 21, 2015

How did freezing work out?


Nov 23, 2015

I honestly haven’t noticed a difference.


Oct 16, 2014

I made them and they were perfect. I used a cheese cloth to drain the cauliflower after I blended it. Once I made the mixture I pressed the moisture out again with paper towels. I used a deep fryer with Canola oil. Also, I made them into little balls. I could be wrong but i feel like it helped keep them together.


Feb 10, 2015

Thank you so much for this recipe! My tots turned out awesome. After reading the reviews I was worried but I had already chopped my cauliflower the night before so I decided to go for it. The results were delicious. I chopped the cauliflower and put it in the refrigerator over night without draining the water out and the next day most of the water was gone. I still pressed in a colander like the instructions said but very little water came out. When I was forming my tots I squeezed some water out. My tots turned out perfect and delicious. They did not break apart and I found the whole process to be pretty easy. I am NOT a good cook and was surprised my tots turned out so good. Thank you again!


Feb 11, 2015

Thank you Shannon! I do think that poor results have to do with the moisture content. I am glad they worked for you.


Mar 01, 2015

i made these tonight. I’m sorry to say but it needed some tweaking. Great concept but will take some practice to get right. I highly recommend squeezing the excess moisture out while forming the nuggets, otherwise you get fried crumbles. Also they were a bit bland. Skip the Parmesan and just stick with the pepper jack. The parm over takes the pepper jack and you can’t even tell it is in there. Also be prepared to use a lot of salt. I also recommend sprinkling them with seasoned salt once out of the oil but before they cool. Also add plenty of minced garlic. I will likely try this again, knowing some of the secrets, but I think I will stick in cheddar with the pepper jack, some crumbled bacon and maybe a jalepano or two.



Mar 10, 2015

That’s awesome!


Mar 18, 2015

Removing mosture and oil temperature are both key I think. When I made the tots I then put them on paper towel again and turned after setting for a few minutes to get more mosture out. I cooked mine in about 3/4 in of oil in skillet. My problem was took longer to brown than what I expected and don’t think I had my oil hot enought at beginning. So when tried to turn some were stuck and therfore crumbled but I thought they were like loose hash browns and still had great taste. I however did use to much salt too not considering the saltiness of the parmesan. I had them with Bar-B-que pork steack, tablespoon of bar-b-que sauce and it was great. Didn’t make the chipolote dip. I will make again.

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Apr 08, 2015

They didn’t work for me. I squeezed and squeezed. Also left them sitting 30 min. Might try again in the oven but I’ve yet to find a cauliflower tot recipe that works in oil. Plus the parmesan just stuck to the skillet. I wanted so much for these to be good.


Apr 09, 2015

Im so sorry! I don’t know why they work for some people and not for others. I will say that I am using a deep fryer not a skillet and that may be the difference?


May 05, 2015

Tried these tonight, the first one (test tot) decided to go everywhere and break up. I then changed tactics, I used a cookie scoop and pressed it tight. They stayed together and were delicious. They passed the husband and 4yr old son test. Definitely doing it again!!


May 12, 2015

That’s awesome!


Jun 05, 2015

I don’t usually comment on recipes, but I made these tonight and they are INCREDIBLE. I followed your recipe exactly and they came out fantastic. My non-low-carb picky eater friend even loved them. I wouldn’t change a thing, and they are so going to be a staple in my house.


Jun 10, 2015

Thank you so MUCH!!

Cheryl Martinez

Sep 02, 2015

I cut this time in half and didn’t didn’t half to drain my cauliflower. They turned out amazing still. I used steamed cauliflower in bags cooked them for time on the bag, used more parmesan cheese and shredded cheese to soak up any water in cauliflower, which in my opinion you can never have too much cheese anyways. You can drain any excess water after you steam your cauliflower but there really isn’t a lot anyways so might be pointless. I chopped the cauliflower in my Blendtec, you can use a regular blender to, I did that as well. Add all the ingredients and then form into tater tot size, I DID NOT FRY, baking dries them out because they are so gooey, and it gets rid of any access water, it also saves you some time of standing there frying. This recipe only took me about 15min. to prep and then about 25 to bake, which isn’t a big deal because I could grill up burgers or make meatloaf while those were cooking. Awesome recipe., but cut out some steps definitely.


Sep 15, 2015

I am glad it worked for you Cheryl!


Jan 16, 2016

I made these and they were delicious! I added a tbsp of coconut flour in addition to following the directions. The key is to really dry out the mixture. After I fried them they went in the oven @ 400 for 5-10 minutes to crisp up. Yummy!!

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Mar 12, 2016

yeah its all about drying them first. i actually microwaved the cauli after ricing it, and then squeezed the hell out of it over and over again, and the outcome was worth it! i suspect the people who couldnt make it work are probably using grated parmesan, rather than the powdered stuff, or theyre not drying the cauli enough. note: i used grated cheese, not the powdered stuff, and also added bacon bits and paprika and garlic powder for more flavour. this recipe was amazing, and its going to become a staple snack for me. just waiting to see how well they cook after being frozen.


Mar 15, 2016

Thanks Rowan! I expect you are right.


Jun 15, 2016

This are flipping amazing! First time I made I don’t think I got all the moisture out and I did chill before frying which seemed to help. Making again tonight. One bite and I was in heaven. My 12 devoured and didn’t mind they were made of cauliflower . Thanks for the awesome recipe.



Jul 29, 2016

I’m sorry, Holly. Some people have had them come out great and others not. I think it has to do with the amount of moisture leftn in the cauliflower.


Oct 20, 2016

Hi Marye, Loved the recipe, we added paprika, and a touch of oregano. we had it as a side dish. The trick to these not falling apart is the moisture content. Or more so the excess of liquid My wife has a trick once cauliflower has been grated set aside with a pinch of salt for around 20 minutes this will draw out the moisture ,then squeeze .out the liquid.

Secondly like your reader advised once ingredients are ready to form into tater tots squeeze again this will remove the remaining excess liquid. Once this is done the mixture will be firm once formed and not fall apart Hope this helps

Sandra D.


Dec 21, 2016

So glad you liked them!

Cynthia Collett

Dec 20, 2016

Couple of hints I discovered. First, I have a nut milk bag (got mine on Google) and I put my cooked cauliflower in there and squeeze the living daylights out of it. (I don’t use raw cauliflower–it never holds together well enough for me but I might try it for this recipe.) Next, after I mix everything up, if it’s still a little “soft” I add a tablespoon or so of chia seeds. Wait 15 minutes or so and it firms up nicely. It’s even better the next morning. Finally, whenever I make anything that calls for onions, I use dried minced. First of all, they have fewer carbs than the regular ones and secondly, they soak up just a wee bit more moisture. It’s amazing how well these things work. I can make cauliflower fritters, tots, you name it. Looking forward to making these. I haven’t had time since I saw it on Pinterest.


Dec 21, 2016

Great ideas!


Jan 19, 2017

I made these and they were good! I had my BF press the water out and even then they were still wet after adding the rest of the ingredients. I added some coconut flour to gather up some of the moisture. I pattied them and put them in the oven on parchment paper and drizzled with coconut oil for a crisp, fried effect. My picky 12 year old enjoyed them with ketchup! Next time, I’ll pan fry them for an even more crispy texture. I also think I’ll roll them in pork rind crumbs for a little more umph. Thanks for the recipe!



Jan 31, 2017

That sounds great!


Feb 14, 2017

What do you think about baking them….375? Do you think it will work? I try not to fry things.


Feb 22, 2017

I think it would!


Feb 17, 2017

i mixed everything up and than read the reviews so I was afraid they would fall apart so i put them in a frying pan, sprayed with a little pam and used a little olive oil and fried them like i would hash browns and they were delicious. Thank you for the ingredients!!


Feb 22, 2017

Thanks! That’s awesome to hear!


Mar 02, 2017

Hi! I just made these and I love them!!! I tweaked the recipe a bit though. I shredded the cauliflower in my food processor and then put it in the fridge for 3 hours. I tried to get moisture out of the cauliflower, but there wasn’t any. I added garlic salt and like 1/4 cup of whipped cream cheese. A lil almond flour and a lil flax seed. They fried in the deep fryer perfectly! Thanks so much for the recipe!


Mar 04, 2017

thanks for letting me know! What a great idea!


Mar 17, 2017

We made these last night and they were great. I did have a problem with them falling apart but I have a tablespoon measuring spoon with a rubberized bottom so you can push the food out. I started using that, packed the mixture tight in the spoon and pushed it out into perfect little balls and it worked great. We made a dipping sauce with mayo and sraracha sauce and it couldn’t have been easier. Delicious!


Mar 23, 2017

That’s brilliant! Glad you liked them.


Sep 18, 2017



I have had great success with getting moisture out of cauliflower (cooked and raw) by using my potato ricer. In this case I am not trying to get the cauliflower riced (too chunky to actually go thru the holes) but it sure does press the water our well and fast without wasting a lot of paper towels.

I just fill the ricer about 2/3 to 3/4 full, press the water out, then dump “processed” cauliflower in a bowl and repeat till I have the whole batch “deliquified”. Works great.

Suzanne Johnson-Beever

Jan 10, 2018

I made these and they turned out fine. I strained the water out of my cauliflower three times over the 30 minute waiting period. The onion also added moisture, so I drained them again after adding that. After I mixed everything and went ahead and molded them and laid them on paper towels to pull even more moisture out while they sat for the 15-30 minutes she clearly states they have to sit. I still felt that there was moisture inside when I ate them, but not one fell apart as I was frying them, and they did taste great. I accidentally heated my deep fryer to 375 instead of 360, so mine were a lot darker, but still tasted great.


Jan 15, 2018

Thanks for letting me know. SO glad you liked them


May 03, 2018

I used a bag of frozen cauliflower rice and steamed according to the directions. Once it was touchable I wrang it out using a cheese cloth. Definitely made sure I got a lot of the moisture out. Added the other ingredients and refrigeratorated the mix for 30 mins. Used a cookie scoop to portion it out. Molded them into tot like shapes, then rolled them in unflavored whey isolate. This was a game changer! I had done a test one without protein isolate and it didn’t have the crisp I was hoping for. However, the ones rolled in protein isolate came out absolutely crispy! Definitely the answer I was looking for when eating bunless burgers. Thank you!

Jennifer Foy


Aug 22, 2018

I’ve never used an air fryer, sorry! I don’t know if it would work.


Sep 25, 2018

These were delicious! I added a scant tablespoon of coconut flour as a binder. I used frozen cauliflower, which I parcooked, then chopped fine, and substituted cheddar cheese for the pepper jack.. There didn’t seem to be much excess liquid. I pan fried 2 small flattened patties in about 1/4 inch of oil. One fell apart when I turned it, but I didn’t use a non-stick skillet. The rest, I refrigerated, and will cook later tonight in a non-stick pan. Thank you for this delicious recipe! I am a very picky eater, and would not recommend it if it didn’t taste exactly as expected.


Nov 02, 2018

These are amazing I ate them with Spicy Mayo instead of the Chipotle dipping sauce. THEY ARE ADDICTING ?? I prepped them one night for my lunch for the next 2 days and I decided to eat 2, one fried and the other baked. It was so good I almost fried and baked the rest of them because the taste was just so good. Now I don’t have to miss tater tots and hashbrowns THANK YOU!!

The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

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