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Cauliflower Tots Casserole

Serves 4

This is the ultimate comfort food and it’s healthy for you so we are super excited to prepare this and share with family and friends. We used Keto-friendly cauliflower to create these tots and we are going to bet no one will even notice the difference!

Prep Time: 15 minutes
Cooking Time: 0 minutes

Cauliflower Tots:
2 cups riced cauliflower
1 large egg
½ cup finely grated parmesan cheese
½ cup shredded cheddar cheese
1 teaspoon sea salt
½ teaspoon black pepper
1 teaspoon dried oregano
1 cup finely grated parmesan cheese
Chicken Mixture:
1 12-ounce can of chopped chicken, drained
½ cup red salsa
¼ cup full-fat sour cream
2 cups shredded extra-sharp cheddar cheese
¼ cup chopped cilantro


Preheat your oven to 400 degrees Fahrenheit.

Prepare your cauliflower rice by microwaving for 2-3 minutes, or until cauliflower is soft. Let cool for 10 minutes before mixing the rest of the ingredients with your tots.

When cool, gently mix in remaining ingredients except the 1 cup of parmesan cheese.

With your hands, form rectangles the shape of a traditional tot. The batter will be loose at first, but they will firm up in your hands, being shaped.

Set each tot in a cast-iron skillet until you are done, with about 12 tots.

When done, add 1 cup of parmesan cheese to a shallow bowl and carefully pat each tot in the 1 cheese so that each side of the tot is coated.

Place back in the cast-iron skillet and bake for 15 minutes, flip, then bake for 5 more minutes.

While the tots are baking, gently mix all of your chicken ingredients until creamy and well-combined.

Remove the cast-iron skillet from the oven and carefully add the chicken mixture all around the tots and bake for another 10 minutes, or until the chicken mixture is bubbly and the tots are golden in color.

Serve immediately with optional additional cilantro storing any leftovers in a glass container for up to 3 days.


Calories: 613
Carbs: 9
Net Carbs: 7
Protein: 47
Fat: 42