Cottage Cheese Cauliflower Tots

Looking for a healthier alternative to traditional tater tots? These Cottage Cheese Cauliflower Tots are crispy on the outside, soft on the inside, and loaded with flavor. Made with nutrient-rich cauliflower and protein-packed cottage cheese, they’re a guilt-free snack or side dish that the whole family will love. Bake or air fry them for a golden, crunchy bite that pairs perfectly with your favorite dipping sauces.

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Why You’ll Love This Recipe
Healthy & Delicious – Low-carb, high-protein, and full of flavor.
Kid-Friendly – Great for picky eaters and perfect for lunchboxes.
Versatile – Serve as a snack, appetizer, or side dish.
Freezer-Friendly – Make ahead and store for quick meals.
Baked or Air-Fried – No deep frying needed for crispy results.

Ingredients You’ll Need

• 2 cups cauliflower florets (steamed or boiled)
• ¾ cup low-fat cottage cheese
• ½ cup breadcrumbs (regular or whole wheat)
• 1 large egg
• ½ cup shredded cheddar cheese (or mozzarella)
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp salt
• ¼ tsp black pepper
• 2 tbsp chopped fresh parsley (optional)
• Olive oil spray (for baking or air frying)

Tools You’ll Need

• Food processor or potato masher
• Mixing bowl
• Baking sheet or air fryer
• Parchment paper (for baking)
• Measuring cups and spoons
• Spoon or small cookie scoop

Step-by-Step Instructions

Step 1: Prepare the Cauliflower

1. Steam or boil cauliflower florets until tender, about 8–10 minutes.
2. Drain well and let cool slightly.
3. Use a food processor or potato masher to pulse or mash the cauliflower into small rice-sized pieces. Avoid over-processing into a puree.

Step 2: Combine the Ingredients

1. In a large mixing bowl, add the mashed cauliflower, cottage cheese, breadcrumbs, egg, shredded cheese, garlic powder, onion powder, salt, pepper, and parsley (if using).
2. Mix everything together until well combined.
3. If the mixture feels too wet, add an extra tablespoon of breadcrumbs.

Step 3: Shape the Tots

1. Scoop about 1 tablespoon of the mixture and shape into a small cylinder or oval (like a tot).
2. Repeat with the remaining mixture and place shaped tots on a baking sheet lined with parchment paper or directly into your air fryer basket.

Step 4: Cook the Tots
To Bake:

1. Preheat oven to 400°F (200°C).
2. Lightly spray tots with olive oil.
3. Bake for 20–25 minutes, flipping halfway through, until golden and crispy.

To Air Fry:

1. Preheat air fryer to 375°F (190°C).
2. Spray tots with olive oil and place in a single layer in the basket.
3. Air fry for 12–15 minutes, shaking halfway through, until crisp and browned.

Step 5: Serve & Enjoy

1. Let tots cool slightly before serving.
2. Enjoy with ketchup, ranch, or your favorite dipping sauce.

Tips for Perfect Cauliflower Tots
Drain Well – After cooking the cauliflower, remove as much moisture as possible to prevent soggy tots.
Don’t Overblend – Pulse the cauliflower just enough to resemble rice—not a mash.
Chill Before Shaping – If the mixture is too soft, chill for 20–30 minutes to make shaping easier.
Add Flavor – Mix in herbs or spices like paprika or Italian seasoning for variety.
Make Ahead – Shape the tots and freeze raw or cooked for easy meal prep.

Serving Suggestions
With Dipping Sauces – Ketchup, spicy mayo, garlic aioli, or honey mustard.
As a Side Dish – Great with burgers, grilled chicken, or fish.
In Lunchboxes – A healthy, fun finger food for kids and adults alike.
On a Party Platter – Serve with toothpicks for a crowd-pleasing appetizer.
Topped with Cheese – Melt a little extra cheese on top for a loaded version.

How to Store & Reheat

Storing:
Refrigerate: Store in an airtight container for up to 4 days.
Freeze: Arrange on a tray, freeze until solid, then transfer to a bag. Store for up to 2 months.

Reheating:
Oven: Bake at 375°F (190°C) for 10–12 minutes until warmed and crispy.
Air Fryer: Reheat at 350°F (175°C) for 5–7 minutes.
Microwave: Use for quick reheating, but tots will be softer.

Frequently Asked Questions

1. Can I use frozen cauliflower?
   Yes, thaw completely and squeeze out excess moisture before using.
2. What if I don’t have cottage cheese?
   Ricotta or even mashed tofu can work as substitutes.
3. Are these keto-friendly?
   They’re low in carbs, but for stricter keto, use almond flour instead of breadcrumbs.
4. Can I make them dairy-free?
   Yes, use dairy-free cheese and cottage cheese alternatives.
5. How do I keep them from falling apart?
   Make sure your mixture isn’t too wet. Add extra breadcrumbs or chill before shaping.

Final Thoughts
Cottage Cheese Cauliflower Tots are a fun, wholesome twist on a classic comfort food. With a golden, crispy shell and a tender, cheesy center, they’re as satisfying as they are healthy. Whether baked or air-fried, served as a snack or side, they’re sure to become a staple in your kitchen. Plus, they’re easy to customize and perfect for meal prep!

Try them out, and don’t forget to share your creations—tag your photos and let me know how they turned out!

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Cuisine: American

Nutritional Information (Per Serving – 6 tots):
Calories: 150 | Protein: 9g | Carbohydrates: 8g | Fat: 9g | Fiber: 2g | Sodium: 220mg

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