Keto Kale Tater Tots

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keto kale tator tots


So, yeah, I’ve said it before but my husband has to remind me to eat veggies. Like, every week, it’s like “Kelly, did you eat vegetables this week?” Sad, I know and as I get older I realize how important eating a variety of vegetables is for your health. So, it was kinda kismet when Dr. Cowan contacted me to send me some of their amazing vegetable flours.  The first thing I noticed when I opened my package was the black Miron jars which are engineered to protect the sensitive substances inside from the aging wavelengths of light, so the powders stay vital and nutritionally powerful for several years.  I love that all of the vegetables are harvested at peak flavor and quality and dehydrated on low heat, around 120 degrees. This helps preserve the vitamins and minerals in the product.
keto kale tator tots

From Dr. Cowan:

Why vegetable powders? Vegetable diversity — as many as 10 to 12 vegetables a day — is key to optimal health because of vegetables’ potent nutrients. For most people, growing, shopping for and cooking that many vegetables is difficult, if not impossible. Our vegetable powders make it easy and fun to add vegetable diversity to any diet.
How do you use them? Our powders are meant to be used in cooking; add to any foods you like, from soups and stews to eggs, rice, casseroles and roasted vegetables.

Characteristics of our Kale Powder

  • Grown organically and harvested at peak quality
  • Cooked before dehydration to help neutralize anti-nutrients, improve flavor and break down cellulose for better bio-availability
  • Dehydrated on low heat
  • Stored in Miron jars and available in refill pouchesketo kale tator tots

If you struggle to get in 8 to 10 servings of vegetables today you will love Dr. Cowen’s Vegetable flours. Learn more here and grab some today. 

keto kale tator tots

Keto Kale Tator Tots

Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Servings: 8 people
Calories: 52 kcal


  • 6 cups water
  • 2 lb cauliflower remove leaves and cut into florets
  • 2 tablespoon garlic powder
  • 1 teaspoon sea salt
  • 1/3 cup coconut flour
  • 3 large eggs
  • 1 Tablespoon Dr Cowan Kale Powder


  1. Place the water in a large pan and bring to a boil, add the cauliflower and let cook for 4 minutes.
  2. Drain and let cool completely. Finely dice the cauliflower. Please note: You do NOT want to use your food processor because it will make a puree which won't work for this recipe.
  3. Add the diced cauliflower, coconut flour, the spices, and kale powder to a large bowl and mix.

  4. Finally add the eggs and mix until well blended
  5. Scoop out a large spoonful and shape into tots. Place on a baking pan lined with parchment paper.
  6. Place in your oven at 350 degrees for 55 -60 minutes and serve with a hot sauce. Your final product should be more golden than the photo, so don't worry if they are more browned - it just makes them taste better in my opinion.

Nutrition Facts
Keto Kale Tator Tots
Amount Per Serving
Calories 52 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Cholesterol 61mg20%
Sodium 335mg15%
Potassium 55mg2%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 0g0%
Protein 3g6%
Vitamin A 275IU6%
Vitamin C 2.2mg3%
Calcium 19mg2%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.





  1. Tina October 2, 2017 at 10:41 am

    That is… very cool! I never heard of kale powder but now I definitely want to try it! Thanks, Kelly!

  2. Hannah Healy October 2, 2017 at 11:00 am

    Yum! These look like such a good low carb snack!

  3. Jean October 2, 2017 at 2:04 pm

    Such a healthy, low carb version of my favorite childhood snack! I need to try out kale powder.

  4. Renee October 2, 2017 at 2:40 pm

    I love this idea! My kids eat veg no problem but I think they get bored of the same stuff – what a fun way to change things up! Definitely try this!

  5. Megan Stevens October 3, 2017 at 9:29 am

    These look FUN. Such a good way to get more kale in!

  6. Kari - Get Inspired Everyday! October 4, 2017 at 12:36 pm

    I’ve never heard of kale powder, but I’m definitely intrigued! We love going on road trips, and it can be hard to get your veggies in, so this would be an awesome way to boost our veggie intake!

  7. Donna October 7, 2017 at 5:33 am

    Kale powder, I love that! Will have to try and get a bag here in the UK!

  8. ChihYu October 8, 2017 at 4:39 pm

    Love anything green and kale is definitely a must have in my kitchen !

  9. Katja October 8, 2017 at 7:12 pm

    I’ve never used kale powder before. These look amazing!

  10. Cristina October 8, 2017 at 10:43 pm

    My 4 yr old will only eat vegetables if they’re crunchy… these seem right up his alley!! Yes!

  11. Irena October 8, 2017 at 10:54 pm

    Green tater tots are super fun!!! I imagine you could something similar with a little bit of spirulina or other green veggie powder. Haven’t tried kale powder before, must check it out.

  12. Vanessa Woozley October 9, 2017 at 4:57 am

    So much veggie goodness in these and will appeal to all the family, great recipe.

  13. Darryl October 9, 2017 at 11:12 am

    Never had any idea you could buy kale powder – what a great idea!!! Love this.


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