Skip to Content

Keto tater tot casserole: Best cauliflower “tatertot" recipe

Sharing is caring!

Are you ready for a delicious meal that screams comfort food, brings back childhood flavors, and fits right into your keto diet? If you've been missing the familiar crunch and flavor of tater tots since starting your low-carb diet, I have a great way to satisfy that craving. Today, I'm sharing a fantastic keto tater tot casserole recipe that will surely become a game changer for your ketogenic diet.

The keto tater tot casserole is a keto-friendly twist on a comfort food classic, combining golden, air-fried cauliflower tots, cooked ground beef, cream of mushroom soup, and cheddar cheese. With only 7g net carbs per serving, it's a delicious, easy-to-prepare dish that satisfies nostalgic cravings while keeping in line with your ketogenic dietary goals.

keto tater tot casserole in in a circle clear dish on the counter.

Quick Guide to Keto Tater Tot Casserole

Before we dive into the recipe, let's understand why this keto tater tot casserole is such a wonderful addition to your meal rotation. Regular tater tots are generally off-limits in a low-carb diet, but this version uses delicious keto cauliflower tots instead.

BONUS: Get a 90+ page EBOOK bundle for FREE!
Time-Limited Offer: Get Your Keto Krate Today!
44.99 (plus free KRATE BUNDLE)

⭐️⭐️⭐️⭐️⭐️ "It feels like I'm cheating but I'm not. KetoKrate is my secret weapon against all my cravings!"

✅ Discover new snacks every month 

✅ Try risk free - skip, pause or cancel any time 

✅ Enjoy the freedom to snack 

✅ All snacks are 5 net carbs or less

✅ Add excitement to your diet 🤩

✅ Enjoy Insider Access to The KetoShop! 

✅ Try Before You Buy! No Minimums on Shop Orders 

✅ Members Get FREE Shipping! 

✅ Mind Blowing Discounts on Your Fave Products! 

✅ Monthly Prizes for Reviewing Products 

✅ Info, Tips, Tricks to Support Your Keto Diet 

✅ Only $44.99/month

Join today and your KetoKrate will ship within 24 hours! What are you waiting for?

Join Today!
We earn a commission if you make a purchase, at no additional cost to you.
  • Our primary ingredient, cauliflower rice, will replace the traditional high-carb potatoes.
  • Instead of deep-frying, we'll use an air fryer to achieve that golden brown color and the much-needed crunch.
  • We'll be swapping unhealthy, sugar-filled condiments for sugar-free ketchup and creamy sour cream.

Now that we've set the scene, let's put on our aprons and get ready to cook up a storm!

Kitchen Supplies You'll Need

Here's a quick list of non-ingredient supplies you'll need to make this keto tater tot casserole:

  1. Food Processor
  2. Air Fryer
  3. Casserole Dish
  4. Baking Dish
  5. Small Cookie Scoop
  6. Baking Sheet
  7. Parchment Paper
  8. Medium Bowl
  9. Paper Towels
  10. Airtight Container for leftovers

Keto Tater Tot Casserole Recipe

This easy recipe is not only ideal for busy families, but it also tastes so good that your whole family will love it! So, let's dive into our recipe card:


For the Tots:

  1. 4 cups Cauliflower Rice, steamed
  2. 1 cup Almond Flour
  3. 1 Whole Egg
  4. 1 cup Parmesan Cheese, shredded
  5. 1 tsp Garlic Powder
  6. 1 tsp Onion Powder
  7. Salt and Black Pepper to taste

For the Casserole:

  1. 2 lbs Ground Beef, cooked and drained of excess fat
  2. 1 can Cream of Mushroom Soup, low-carb
  3. 1 cup Green Beans, fresh
  4. 2 cups Cheddar Cheese, shredded
  5. 2 tbsp Avocado Oil
  6. 1 tsp Cayenne Pepper
  7. Salt and Black Pepper to taste

For the Topping:

  1. 1 cup Sour Cream
  2. 2 tbsp Green Onions, chopped


First Step: Preheat your oven to 375 degrees F. In a food processor, add the steamed and drained cauliflower along with almond flour, whole egg, parmesan cheese, garlic powder, onion powder, and seasoning. Process until the mix comes together but still has small pieces. Use a small cookie scoop to form the tots, then place them in a single layer on a baking sheet lined with parchment paper.

Second Step: Transfer the tots to your preheated air fryer, lightly sprayed with avocado oil cooking spray. Cook for about 12-15 minutes, or until they're crispy and golden brown.

Third Step: While the tots are cooking, heat the avocado oil in a medium-high heat pan and add your cooked ground beef. Add the cream of mushroom soup, green beans, and half of the cheddar cheese. Stir well, then transfer the mixture to your casserole dish.

Fourth Step: Once your tots are done, place them over the ground beef mixture in the casserole dish. Top with the remaining cheddar cheese and bake for about 20 minutes, until the cheese is melted and bubbly.

Fifth Step: Allow the casserole to cool for a few minutes, then top with sour cream and chopped green onions before serving.

Nutritional Information

Each serving of this keto tater tot casserole provides:

  • Calories: 450
  • Total Fat: 35g (G Fat)
  • Net Carbs: 7g (G Net Carbs)
  • Protein: 25g

Remember, everyone's macros are different. Be sure to calculate the nutritional information based on your personal requirements and ingredients.

Comparing Different Keto Tater Tot Casserole Recipes

Now, let's see how our keto tater tot casserole recipe stacks up against a few other popular options:

Our RecipeMexican Tater Tot CasseroleGreen Giant Veggie Tots Casserole
Total Calories450520400
Net Carbs7g12g15g
Total Fat35g40g30g

You can see our recipe offers a fantastic balance of lower carbs, high fat, and sufficient protein, making it a perfect choice for keto dieters.

Key Takeaways

  • Keto Tater Tot Casserole is a delicious dish that fits perfectly into a low-carb diet.
  • The use of cauliflower rice instead of potatoes, and an air fryer instead of deep-frying makes it a healthy alternative to regular tater tots.
  • Busy families will love this easy recipe that is a great way to bring back childhood flavors without breaking the keto diet.
  • The recipe can be easily customized with different types of cheeses and spices.


In conclusion, our Keto Tater Tot Casserole is a perfect comfort food dish that lets you enjoy all the flavors you love, but without the carbs. This recipe brings back the nostalgic flavors of tater tots in a healthier way. It's delicious, easy to make, and something the whole family will love. So, next time you're in the mood for some cozy, homestyle cooking, don't forget to give this keto tater tot casserole a try!

Remember, keto doesn't mean saying no to your favorite comfort foods. With a little bit of creativity and a few smart swaps, you can enjoy the foods you love without sacrificing your health or your waistline. So, get in the kitchen and start cooking up this tasty dish today!

Happy cooking, and until next time, eat well and feel well!

Sharing is caring!