Who says tailgate food can’t be healthy too? Crispy, cheesy Buffalo Chicken Keto Cauliflower Tots are guilt-free and totally crave-able! Sponsored by Prime Fresh Delicatessen.
Buffalo Chicken Keto Cauliflower Tots
I love football season.
All summer long, I look forward to the start of football, and of course the food that goes along with it!
My husband is the chef of the family, so our house is the go-to game watching spot. Football game days are twice as much fun when you’re sharing delicious apps and hearty snacks with family and friends!
Problem is, tailgate and party food isn’t exactly known for being healthy.
Since I just had a baby this summer, I’ve been trying to eat a little bit cleaner and get out of my maternity clothes. (That was one of the surprises for me with my firstborn…you have to wear maternity clothes after birth too!)
Because he is totally awesome, my husband volunteered to create a guilt-free appetizer to go along with our game watch parties.
These Buffalo Chicken Keto Cauliflower Tots do not taste healthy! Honestly, they taste like you went to your favorite restaurant and ordered some guilty pleasure appetizers!
I mean, just look at that perfectly crispy exterior!
Related: For another amazing low carb appetizer made with Prime Fresh ingredients, check out our 10-minute Keto Nachos!
The good news is that our Buffalo Keto Cauliflower Tots are way better for you than the usual app!
Here’s just a few of the reasons I love them:
- Low carb
- Keto-friendly
- Gluten free
- High protein
- Packed with veggies
Keep reading for the easy recipe and video tutorial!
How to Make Keto Cauliflower Tots
First, watch our quick video demo to see how we made our buffalo keto cauliflower tots, then keep reading for photo step by step directions. A free printable copy of the recipe is available at the bottom of the post.
Click video to play:
There are quite a few recipes out there for cauliflower tots, but we made ours unique by incorporating Rotisserie Seasoned Chicken Breast from Prime Fresh Delicatessen. This adds a hit of healthy protein and helps keep you feeling satisfied longer.
We chose Prime Fresh Delicatessen by Smithfield because their lunch meats are gluten free and contain no MSG — plus, the clear packaging allows you to see the freshness.
Not only do Prime Fresh Delicatessen selections look fresh, but they taste amazing too! The Rotisserie Seasoned Chicken Breast tastes just like you roasted and sliced it yourself. It’s all the care of homemade, with convenience that can’t be beat.
No wonder Prime Fresh Delicatessen is the #1 Fastest Growing Lunchmeat in the United States!*
You can find Prime Fresh premium lunch meats in your grocer’s meat department.
Related: Check out our “El Gigante” Mexican Ham Torta we made using Prime Fresh Delicatessen ingredients!
*based on IRI Scan data
Recipe Notes & Prep Tips
- This recipe also works with dairy-free Parmesan cheese if you want a dairy and lactose free option.
- We used coconut oil because it has more health benefits than some other oils. However you can use any oil with a high smoke point.
- Want to know more about Keto? Check this post about how many carbs you can have on the keto diet and our most popular keto recipe: No Bake Keto Cookies.
- We formed our mixture into “tot” shapes after coating them in the breading to help them keep their shape.
- Reader tip: Rachelle also suggests letting the tots rest for a little bit after forming them, so they’ll dry out a little bit and the batter will stick.
- You can also cook our keto cauliflower tots in the Air Fryer.
Read this next: Want to see our own REAL results? Read our article “What is Keto” to get our complete beginner’s guide and see my before/after photos!
Enter to Win the Prime Fresh Touchdown Tailgate Sweepstakes
**giveaway closed – thank you to all who entered!**
Prime Fresh Delicatessen is celebrating football season with the Prime Fresh Touchdown Tailgate Sweepstakes. You definitely don’t want to miss this one because there are some really BIG prizes – the Grand Prize is $5,000!!
To enter, simply visit PrimeFreshDeli.com/sweeps and vote for your favorite recipe!
Contest is open from September 23 through November 4. Visit PrimeFreshDeli.com/sweeps for complete details and rules.
Grab a free printable copy of our Buffalo Chicken Keto Cauliflower Tots recipe:
Buffalo Chicken Keto Cauliflower Tots (with Video)
Ingredients
- 2 cups Cauliflower
- 1/2 teaspoon Garlic powder
- 8 ounces Rotisserie Seasoned Chicken Breast from Prime Fresh Delicatessen chopped
- 1 egg
- 3/4 cup Parmesan cheese
- 2 Tablespoons Buffalo sauce
For the Breading
- 4 Tablespoons Parmesan cheese
- 6 Tablespoons Almond flour
Instructions
- Chop cauliflower into "pearls" using a food processor.
- Add chopped cauliflower, chopped Prime Fresh Deli Chicken, garlic powder, egg, and 3/4 cup Parmesan cheese, and Buffalo sauce to a large mixing bowl.
- Mix ingredients together until well combined.
- Roll mixture into balls about 1 teaspoon in size.
- In a separate bowl, stir together 4 Tablespoons Parmesan cheese and 6 Tablespoons almond flour.
- Gently roll each cauliflower chicken ball in the coating, then form into "tater tot" shapes.
- Add 1/4 cup coconut oil to a frying pan or sauté pan. Heat oil over medium heat.
- Arrange cauliflower tots on their side in pan, in one half of the pan. (We cooked ours in batches of about 6 tots, but this may vary based on the size of your pan).
- Fry cauliflower tots for 2-5 minutes, gently rolling them from one side of the pan to the other, to ensure that all sides cook equally. (This is why we placed them in only half of the pan to start).
- When tots are golden brown, remove from pan and place on paper towels to cool.
Video
Notes
Nutrition
See All of our Favorite Easy Keto Recipes
For more ideas to eat healthy all year long, check out our collection of easy keto recipes:
More of our favorite game day foods:
- Why We Take Our Shoes Off In The House - March 27, 2023
- Cowboy Caviar - March 24, 2023
- Bunny Bait - March 22, 2023
Ros Emely@stressfreemommies says
Wow! These buffalo cauliflower tots looks so delicious! I love the fact that you added the Deli chicken breasts, genius! I’m always looking for easy, healthy and family friendly recipes to make. Love these! I have made cauliflower fritters (so good!) before, But I’ll definitely give these a try 🙂
Stacey aka the Soccer Mom says
Thanks! The chicken definitely kicks them up a notch in flavor! 🙂
amber says
your recipe doesn’t mention egg, but the directions do. is it just 1 egg?
Stacey aka the Soccer Mom says
Hi Amber – Yes, there is just one egg in the mix. Thank you for bringing the omission to my attention – I’ve updated the recipe card. Hope you love them!
Rachelle says
Normally I don’t comment on recipes like this but I thought I would this time. First off these are the best things…so yummy!!! A couple things to note is that the parmesan cheese I assume is the powdered parmesan cheese but I didn’t realize that at first so I put regular parmesan cheese inside but I don’t regret it! then I use coconut flour instead of almond because I prefer that and I use the same amount as the almond. lastly I found it better if I formed them into balls and let them set and dry out a little bit before trying to put them in the coating. But I just have to say with a little patience these things are going to be on my regular rotation because they are so good!!!! Thanks!!
Stacey aka the Soccer Mom says
Thank you so much for letting us know you loved our buffalo cauliflower tots and for your prep tips! My husband also said he let them dry a little before trying to coat them, but I think I forgot to add that to the recipe. Thank you for the reminder – will go update it now!
Tracy says
I have made these twice and both times they fell apart. The flavor is amazing so I want to try again. Any suggestions?
Stacey aka the Soccer Mom says
Hi Tracy – A couple things you can try would be to drain the cauliflower more (squeeze out as much liquid as possible) before forming tots and freezing the tots before you cook them (maybe 10-15 minutes) so they will “set.” Hope this helps!
Christy says
I’m not seeing the link/ingredients for the buffalo sauce. Can you tell me where to find it? These look yummy – looking forward to trying them.
Stacey aka the Soccer Mom says
Hi Christy – We simply used a store-bought buffalo sauce. Most of them are low or no carb – just double check the label. Hope this helps!
Katrina says
I have a question for you. Can you substitute the fresh cauliflower for cualiflower rice?
Stacey aka the Soccer Mom says
Hi Katrina – I think cauliflower rice would work well! That’s essentially what you’re making with the fresh cauliflower anyway…so you would simply be skipping ahead a step. 😉
sue says
any thoughts on deep frying these? we cannot do coconut oil, what would be your suggestion? thank you
Stacey aka the Soccer Mom says
Hi Sue- You should be able to deep fry them, though I’d recommend using a basket as opposed to dropping into the oil. You might also try freezing the tots for a few minutes first to help them stay together during frying. Hope this helps!
sue says
thank you…………what oils could be used to deep fry other than coconut?
Stacey aka the Soccer Mom says
Hi Sue, you can use pretty much any frying oil that you have on hand, but avoid oils with a lower smoke point like olive oil.
Angela says
In the photos, what are you dipping these in??
Stacey aka the Soccer Mom says
Hi Angela – this is just a simple buffalo mayo sauce. We mixed mayo with buffalo (both low carb) – yummy and easy!
Jamie says
These are seriously SO good!! I honestly had little hope that I would enjoy these but they are delicious!! I didn’t have any pharm cheese so I just processed some mozza and cheddar till it was fine and used that. I also cooked mine in the air fryer and they turned out perfect! Thanks for a great recipe!!
Stacey aka the Soccer Mom says
Great tip to use the air fryer! Will have to try that! I’m not crazy about cauliflower, but I loved these – glad you like them too 🙂
Margaret A Owens says
JAMIE tell me PLEASE what did u set ur Air Fryer on n just how u cooked them in ur Air Fryer my son got em one for Christmas last year n I love it tks in advance
Kim says
Hi Jamie what temp did you for the air fryer & for how long
Erica says
Mind fell apart during cooking, but were so yummy! I added another egg and put it in my very non-stick waffle maker and they turned out great!
Terri says
Do you think these would work in an air fryer? Maybe sprayed with a little oil?
Stacey aka the Soccer Mom says
Hi Terri – Another reader told me she used the air fryer and they turned out great!
Tanya says
Has anyone tried baking these at like 425°F?
Cheryl says
I don’t like spicy foods so buffalo sauce is out for me. What else can I use? These look so good!
Stacey aka the Soccer Mom says
Hi Cheryl – you can omit the buffalo sauce if you like. You could also add a bit more cheese, season salt, or lemon pepper – just be sure to check for additives or sugar in any seasoning mixes if you’re doing strict keto. Hope this helps!
Joanne says
I strained my cauliflower after grating it in the food processor to get rid of the extra moisture; adding 1/2 salt, letting it sit for 20 min then squeezing it in a dish towel, like a cauliflower hashbrown recipe I have, then measuring 2 cups. They formed well, baking now, so we will see…425* dont know how long yet