KETO BAKED CAULIFLOWER TOTS
Keto Baked Cauliflower Tots are keto-friendly cauliflower tots that use crushed Pork Rinds and Parmesan Cheese as a coating instead of traditional breadcrumbs.
This allows them to stay low-carb while still providing a crispy and flavorful exterior.
Here’s how they are made:
Prepare the Cauliflower:
Riced cauliflower is often used and it’s essential to remove excess moisture for a crispier tot. This can be done by steaming or microwaving the cauliflower and then squeezing out the moisture with a cheesecloth or towel.
Combine Ingredients:
The riced cauliflower is mixed with crushed pork rinds, parmesan cheese, and seasonings. Some recipes also include other cheeses like shredded cheddar for added flavor. An egg is typically used to help bind the mixture together.
Shape and Cook:
The mixture is then shaped into small tots or coins. They can be air fried or baked until golden brown and crispy.
Why Pork Rinds and Parmesan?
Keto-Friendly:
Pork rinds are naturally carbohydrate-free, making them a great keto substitute for breadcrumbs.
Crispy Texture:
When baked or fried, they create a satisfyingly crispy coating.
Flavor Boost:
Both pork rinds and parmesan cheese contribute a savory, salty flavor to the tots.
Variations:
Some recipes add other ingredients like jalapeño and onion for extra flavor.
Seasonings like garlic powder, paprika, cumin, and chili powder can be added to the coating mix.
Enjoy these keto cauliflower tots as a snack or a side dish!
KETO BAKED CAULIFLOWER TOTS
Is there anything cauliflower can’t do? It’s delicious as a puree, makes a great meaty steak and now, can be enjoyed as the ultimate finger food, as a crunchy tot. We use crispy ground Pork Rinds and Parmesan Cheese as a gluten-free breading. A hot oven (and a little cooking spray) gets you a crackling exterior without deep frying.
Ingredients
- 1 tablespoon olive oil
- 1/2 small onion finely chopped
- 2 small heads cauliflower
- 1 cup almond meal
- 2 large eggs separated
- Kosher salt
- 1 cup Ground Pork Rinds and
- 1 cup of Parmesan Cheese
- Avocado Oil Cooking spray
- Keto Dipping sauces of your choice
Instructions
- Position an oven rack in the top position of the oven, and preheat to 450 degrees F.
- Set a cooling rack on a rimmed baking sheet.
- Heat the oil in a large skillet over medium-high heat.
- Add the onions, and cook, stirring frequently, until browned and soft, about 5 minutes.
- Remove from the heat, and let cool in the skillet.
- Remove the outer leaves and core of the cauliflower heads.
- Separate the heads into large florets, and trim away most of the remaining smaller stems.
- In 2 batches, process the florets in a food processor until very finely chopped, almost a paste, then transfer the paste to a large bowl.
- Wipe out the food processor.
- Put the cauliflower in the middle of a double layer of cheesecloth, and gather up the sides into a bundle.
- Squeeze out as much liquid as you can over the sink, then put the cauliflower back in the bowl.
- Add the browned onion, almond meal, egg whites and 2 teaspoons salt, and work together with your hands until combined and the mixture holds together when squeezed.
- Scoop out even tablespoonfuls, roll each into a ball and shape into a squared-off tot shape, and line them up on a baking sheet. (The tots can be covered loosely with plastic wrap and refrigerated overnight.)
- Pulse the Pork Rinds in a food processor until finely ground, and transfer to a small dish with the Parmesan Cheese
- Whisk the egg yolks with 1/4 cup water in a medium bowl.
- Line up the tots, egg wash, ground Pork Rinds and Parmesan Cheese and prepared baking sheet with the rack on your work surface.
- Dip the tots in the egg wash (let the excess drip off), roll them in the Pork Rinds and Parmesan Cheese to fully coat and place on the rack. (To avoid a mess, designate one hand for dipping and retrieving in the egg and the other for rolling in the Pork Rinds and Parmesan Cheese.)
- Spray each tot all over with the cooking spray, turning as needed. (Unsprayed breaded tots can be placed on a parchment-lined baking sheet, frozen until solid, about 2 hours, then transferred to a large freezer bag for up to 1 month. Coat with cooking spray before baking.)
- Bake the tots on the prepared baking sheet until golden brown outside and hot inside, 15 to 20 minutes. Let cool for a few minutes, then transfer to a serving platter. Serve with desired dipping sauces.
Notes
These are keto-friendly cauliflower tots that use crushed pork rinds and parmesan cheese as a coating instead of traditional breadcrumbs.
This allows them to stay low-carb while still providing a crispy and flavorful exterior. Â Here’s how they are typically made:
- Prepare the Cauliflower: Riced cauliflower is often used and it’s essential to remove excess moisture for a crispier tot. This can be done by steaming or microwaving the cauliflower and then squeezing out the moisture with a cheesecloth or towel.
- Combine Ingredients: The riced cauliflower is mixed with crushed pork rinds, parmesan cheese, and seasonings. Some recipes also include other cheeses like shredded cheddar for added flavor. An egg is typically used to help bind the mixture together.
- Shape and Cook: The mixture is then shaped into small tots or coins. They can be air fried or baked until golden brown and crispy.Â
Why Pork Rinds and Parmesan?
- Keto-Friendly: Pork rinds are naturally carbohydrate-free, making them a great keto substitute for breadcrumbs.
- Crispy Texture: When baked or fried, they create a satisfyingly crispy coating.
- Flavor Boost: Both pork rinds and parmesan cheese contribute a savory, salty flavor to the tots.Â
Variations:
- Some recipes add other ingredients like jalapeño and onion for extra flavor.
- Seasonings like garlic powder, paprika, cumin, and chili powder can be added to the coating mix.Â
Enjoy these keto cauliflower tots as a snack or a side dish!Â
Nutrition
Calories: 107kcalCarbohydrates: 4gProtein: 4gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 0.02gMonounsaturated Fat: 0.1gSodium: 21mgPotassium: 1mgFiber: 2gSugar: 1gVitamin A: 5IUCalcium: 40mgIron: 1mgNet Carbs: 2g
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