Keto Kale Tater Tots

Sharing is caring!

This post contains affiliate links. Click here to read my affiliate policy.

Last Updated on December 16, 2023

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
Yield: 8 people

Keto Kale Tator Tots

Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes


  • 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 Information:



Serving Size:


Amount Per Serving: Calories: 52Saturated Fat: 1gCholesterol: 61mgSodium: 335mgCarbohydrates: 4gFiber: 1gProtein: 3g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram




16 thoughts on “Keto Kale Tater Tots”

  1. 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!

  2. 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.


Leave a Comment

Get Your Free Gift
Get my ebook "Set it and Forget it: Budget Instant Pot Recipes" and exclusive content to your email inbox.


* indicates required
Give it a try, you can unsubscribe anytime.
Skip to Recipe
Skip to content