Easy Cheesy Keto Cauliflower Tots with Ground Beef Recipe for a Healthy Meal

Welcome to Your New Favorite Keto Dish

Imagine biting into a deliciously cheesy and savory treat that not only satisfies your cravings but also aligns perfectly with your keto lifestyle. That’s exactly what you get with these Cheesy Keto Cauliflower Tots with Ground Beef. This recipe is a game-changer for anyone on a low-carb diet, offering a perfect balance of flavor and nutrition.

These tots are not just any ordinary snack; they’re a nutrient-packed, high-fat, and low-carb delight that can serve as an appetizer, a side dish, or even a main course. The combination of cauliflower and ground beef provides a hearty and fulfilling experience, ensuring you stay within your carb limits without feeling deprived.

Cheesy Keto Cauliflower Tots with Ground Beef

The Story Behind the Cheesy Keto Cauliflower Tots

As a keto enthusiast, I’m always on the lookout for recipes that can mimic the comfort food I used to enjoy before switching to a ketogenic lifestyle. That’s how these Cheesy Keto Cauliflower Tots with Ground Beef came to be. They’re inspired by the classic tater tots but reinvented to fit a keto diet, providing a low-carb alternative that’s just as satisfying.

Cauliflower is a keto superstar, often used as a substitute for starchy ingredients. It’s low in carbs and high in fiber, making it an excellent base for these tots. When combined with rich, melted cheddar cheese and nutrient-dense almond flour, you get a crispy exterior with a soft, cheesy center that’s hard to resist.

The ground beef is seasoned to perfection, adding a protein boost and a depth of flavor that complements the tots. It’s a simple yet effective way to increase your fat intake while keeping carbs in check. This dish is not just about taste; it’s about creating a balanced meal that fuels your body and keeps you in ketosis.

Keto Cauliflower Tots Preparation

Perfecting the Method for Cheesy Keto Cauliflower Tots

Creating the perfect Cheesy Keto Cauliflower Tot requires a bit of finesse. The key is to remove as much moisture as possible from the cauliflower before mixing it with the other ingredients. This ensures your tots will be crispy on the outside and tender on the inside without being soggy.

When shaping your tots, consistency is crucial. Aim for them to be uniform in size so they cook evenly. Placing them on a parchment-lined baking sheet not only prevents sticking but also makes for easy cleanup.

For the ground beef, don’t be afraid to let it brown nicely. This is where the flavor develops. Breaking the meat into crumbles allows for more surface area to get that delicious caramelization. Remember to season well, as this is the perfect opportunity to infuse the beef with bold flavors that will elevate the entire dish.

Baked Keto Cauliflower Tots

Variations to Keep It Exciting

Spicy Jalapeño Tots

Add some heat to your tots by incorporating diced jalapeños into the mix. The spicy kick from the peppers pairs wonderfully with the richness of the cheese, creating a tot that’s bursting with flavor. Be sure to remove the seeds if you prefer a milder spice level.

Bacon Cheddar Tots

Bacon makes everything better, especially when it comes to keto. Mix in some cooked, crumbled bacon with the cauliflower and cheese for a smoky twist on the original recipe. The bacon adds a lovely crunch and a savory note that’s irresistible.

Herb and Garlic Tots

For an aromatic variation, blend in some fresh chopped herbs like parsley or chives, along with extra garlic powder. These flavors will give your tots a fresh and vibrant taste that’s perfect for spring and summer gatherings.

Substitutions for Dietary Needs

If you’re dairy-free, you can substitute the cheddar cheese with a dairy-free cheese alternative that melts well. Make sure to choose a keto-friendly option that’s low in carbs to maintain the integrity of the recipe.

For those who don’t consume almond flour, coconut flour can be used as a substitute. However, coconut flour is more absorbent, so you’ll need to adjust the quantity. Start with a smaller amount and add more if the mixture seems too wet.

If you’re avoiding red meat, ground turkey or chicken can replace the ground beef. These leaner meats will cook faster, so keep an eye on them to prevent overcooking. Season well to ensure your dish is still packed with flavor.

Frequently Asked Questions

Can I freeze the cauliflower tots?
Yes, you can freeze the tots before or after baking. If freezing before, place them on a baking sheet in the freezer until solid, then transfer to a freezer bag. If freezing after, let them cool completely before storing them in an airtight container.

How long will the tots stay fresh in the refrigerator?
The tots will stay fresh for up to 3 days in the refrigerator. Reheat them in the oven or air fryer to maintain their crispiness.

Is there a way to make the tots without a microwave?
Yes, you can steam the riced cauliflower on the stovetop until tender, then proceed with the recipe as directed.

Can I use frozen cauliflower rice?
Absolutely! Just make sure to thaw it completely and remove as much moisture as possible before using it in the recipe.

What’s the best way to reheat the tots?
Reheating the tots in the oven or air fryer at 350°F (175°C) until heated through will help them retain their crispiness. Avoid microwaving as it can make them soggy.

Cheesy Keto Cauliflower Tots with Ground Beef

Indulge in these scrumptious Cheesy Keto Cauliflower Tots paired with savory ground beef, a perfect low-carb delight that's both satisfying and guilt-free!
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Appetizer
Cuisine American
Servings 4 servings
Calories 350 kcal


  • Microwave
  • Baking sheet
  • Parchment paper
  • Skillet
  • Kitchen towel or cheesecloth
  • Mixing bowl


Cauliflower Tots

  • 4 cups riced cauliflower about 1 medium head
  • 1 cup shredded cheddar cheese
  • ¼ cup almond flour
  • 1 large egg
  • ½ tsp garlic powder
  • ½ tsp onion powder

Ground Beef

  • 1 lb ground beef
  • ½ tsp paprika
  • ½ tsp cumin


  • Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  • Take the riced cauliflower and microwave it for 4-5 minutes, or until soft. Allow it to cool, then squeeze out as much moisture as possible using a clean kitchen towel or cheesecloth.
  • In a large bowl, combine the drained cauliflower, shredded cheddar cheese, almond flour, egg, garlic powder, onion powder, salt, and pepper. Mix thoroughly until you have a uniform mixture.
  • Shape the mixture into small tots and place them on the prepared baking sheet. Bake for 20-25 minutes, or until golden brown and crispy.
  • While the tots are baking, heat a skillet over medium heat and cook the ground beef with paprika, cumin, salt, and pepper. Break the meat into crumbles and cook until browned and fully cooked through.
  • Serve the hot cauliflower tots with the seasoned ground beef on the side or on top for a delicious, keto-friendly meal.


Ensure the cauliflower is as dry as possible to prevent soggy tots.
Adjust the seasoning of the ground beef according to your preference.
The tots are best served fresh but can be refrigerated and reheated for a quick snack or meal addition.


Calories: 350kcalCarbohydrates: 8gProtein: 24gFat: 25gFiber: 3gNet Carbs: 5g
Keyword Cheesy Keto Cauliflower Tots, Keto Cauliflower Tots with Ground Beef, Keto Ground Beef Recipes, Low Carb Cauliflower Tots
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