Jalapeno Cheddar Keto Cauliflower Tots

I know it’s a cliche that ketoers use cauliflower as a replacement for everything, but sometimes it really works. I won’t say that these keto cauliflower tots would 100% pass for the real deal, but they are crisp, flavorful, and satisfying! The key to getting the right texture is to lightly steam the cauliflower first. This lets you remove some of the excess moisture so that the tots don’t end up soggy. It also makes sure the inside of the tots cook through fully while the outside crisps up.

On top of that, these aren’t just any caulitots…They are jalapeno cheddar keto cauliflower tots! The breadcrumbs from higher carb veggie tot recipes are replaced with a mix of grated parmesan and crushed pork rinds. These makes sure the tots hold together and helps makes them crispy. Then of course there’s the actual cheddar cheese and diced jalapeno, a combination of heat and cheesy goodness that really makes these shine.

Another great thing about this keto cauliflower tot recipe is that you can make them either in the oven or the air fryer. The air fryer method is a bit quicker if time is a concern, but they turn out great either way. Air frying is also a great way to reheat these while keeping them crisp if you somehow manage to have leftovers.

Looking for other tasty keto sides or appetizers? You might also like:

Print Pin
5 from 1 vote

Jalapeno Cheddar Keto Cauliflower Tots

These keto cauliflower tots have a great combination of cheesy cheddar and spicy jalapeno flavor. A great side for a low carb dinner!
Course Appetizer, Side Dish
Cuisine American
Keyword cauliflower
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 135kcal


  • 300 g riced cauliflower
  • 2 tbsp onion finely diced
  • 1 jalapeno pepper seeded and diced
  • 1 egg beaten
  • 2 ounces cheddar cheese shredded
  • 1/4 cup crushed pork rinds about 14g
  • 1/4 cup finely grated parmesan about 28g
  • 1/2 tsp EACH: garlic powder, paprika
  • 1/4 tsp EACH: salt, cumin, chili powder


  • If baking: Preheat oven to 425F. Prepare a baking sheet by lining with parchment paper.

Prep the Cauliflower Tots

  • Add riced cauliflower to a microwave-safe bowl. Steam on high for 90 seconds. Once cool enough to handle, squeeze out excess moisture (cheesecloth can help).
  • Separately, combine the dry ingredients: Parmesan, pork rinds, and spices.
  • Add jalapeno, onion, and cheddar to cauliflower and mix to combine. Next, stir in the beaten egg and parmesan mixture.
  • Divide mixture into tablespoon sized portions, and form into tater tot shape with your hands.

Oven Method

  • Place cauliflower tots on prepared baking sheet. Bake for 10 minutes. Flip and bake for an additional 10-12 minutes or until golden brown.

Air Fryer Method

  • Lightly spray air fryer basket/rack with cooking oil. Place cauliflower tots in a single layer, working in batches if needed. Air fry at 400F for 10-12 minutes, or until crisp and golden brown.


  • For maximum flavor, I'd recommend sharp cheddar for these jalapeno cheddar cauliflower tots.
  • You can buy prepared crushed pork rinds, or make your own by pulsing whole pork rinds in a food processor.
  • These tots are great served with a low carb ketchup like Alterna Sweets for dipping! You can save on your order with the code tryketo.


Serving: 5tots | Calories: 135kcal | Carbohydrates: 4.5g | Protein: 11g | Fat: 9g | Fiber: 1.5g

This post may contain affiliate links. More details.

Share this:


  • Latoya Reid

    What I substitute for Pork rinds? Or would they have a pork flavor if I tried it ? Am a non meat eater

    • KetoGirl

      They don’t have a pork flavor, but 1/4C of almond flour + 2 tsp coconut flour should work if you prefer to avoid meat products!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating