Description

Quick and easy cauliflower tots with cottage cheese are a low-carb, cheesy, and kid-approved snack. They are crispy on the outside, tender and cheesy on the inside, and packed with protein. This recipe is perfect for a quick snack, a fun side dish, or a healthy addition to any meal.

Ingredients

Scale

2 cups riced cauliflower (fresh or thawed from frozen)
3/4 cup cottage cheese
1 large egg
1/2 cup breadcrumbs (or almond flour for low-carb)
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 cup shredded cheddar cheese (optional)
Salt and pepper to taste
Olive oil spray

Instructions

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or place a wire rack on top.
Pat riced cauliflower dry using paper towels to remove excess moisture.
In a medium bowl, mix cauliflower, cottage cheese, egg, breadcrumbs, garlic powder, onion powder, optional cheese, salt, and pepper. Let sit for 1-2 minutes.
Form mixture into small tot-shaped pieces using your hands or a small scoop.
Place tots on the prepared baking sheet and lightly spray with olive oil.
Bake for 20–25 minutes, flipping halfway, until golden and crispy.
Serve warm with your favorite dipping sauce.

Notes

For Pizza Tots: Add mozzarella, chopped pepperoni, and Italian seasoning.
For Southwest Kick: Mix in diced green chiles, cumin, and pepper jack cheese.
For Everything Bagel Tots: Sprinkle seasoning on top before baking.
For Herb Garden: Add fresh parsley, chives, and dill.
If the mixture is too wet to shape, add 1-2 tablespoons more breadcrumbs or almond flour.
Reheat leftovers in a 375°F oven for 8-10 minutes or in an air fryer for 3-4 minutes.

Prep Time: 10 minutes
Cook Time: 20-25 minutes
Category: Snack/Side Dish
Method: Baking/Air Frying
Cuisine: American

Nutrition

Serving Size: 5 tots
Calories: 100
Sugar: N/A
Sodium: N/A
Fat: 5g
Saturated Fat: N/A
Unsaturated Fat: N/A
Trans Fat: N/A
Carbohydrates: 6g
Fiber: N/A
Protein: 6g
Cholesterol: N/A

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