Description
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.
Want recipes like this delivered straight to your inbox? Subscribe now to get the latest culinary creations you’ll love.
Ingredients
-
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)
Instructions
Step 1: Prepare the Cauliflower
-
Steam or boil cauliflower florets until tender, about 8–10 minutes.
-
Drain well and let cool slightly.
-
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
-
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).
-
Mix everything together until well combined.
-
If the mixture feels too wet, add an extra tablespoon of breadcrumbs.
Step 3: Shape the Tots
-
Scoop about 1 tablespoon of the mixture and shape into a small cylinder or oval (like a tot).
-
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:
-
Preheat oven to 400°F (200°C).
-
Lightly spray tots with olive oil.
-
Bake for 20–25 minutes, flipping halfway through, until golden and crispy.
To Air Fry:
-
Preheat air fryer to 375°F (190°C).
-
Spray tots with olive oil and place in a single layer in the basket.
-
Air fry for 12–15 minutes, shaking halfway through, until crisp and browned.
Step 5: Serve & Enjoy
-
Let tots cool slightly before serving.
-
Enjoy with ketchup, ranch, or your favorite dipping sauce.
Notes
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.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Cuisine: American