Cauliflower Tots
Published January 16, 2025
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These high-protein cauliflower tots are low-carb, gluten-free, and packed with nearly 10 grams of protein per serving, thanks to a secret ingredient that adds both flavor and a protein boost. Perfect as a snack or side dish, they're cheesy, crispy, and irresistibly satisfying.
5 tots
9
Servings
81
Calories
3.5g
Fat
9.1g
Protein
2.8g
Net Carb
6g
Total Carbs
Disclaimer: The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
Are we still riding the cauliflower train? I sure hope so because these high-protein cauliflower tots are about to make you a believer – or keep you on board if you’re already a fan. Cauliflower has been a go-to potato swap for years – I’ve mashed it, roasted it, and now I’ve turned it into these crispy, cheesy tots that are low-carb and packed with protein.
I’ve tried those frozen cauliflower tots from brands like Green Giant, you find at the grocery store. They are…okay. But trust me, homemade is where it’s at. These taste way better, and you can feel good about every ingredient going into them. Have you looked at the ingredient list on those frozen packaged tots???? Why do you need that many strange ingredients to make tater tots. I made mine with just six ingredients and mine are lower carb too!
Why cauliflower?
Cauliflower has been the MVP of low-carb swaps for years now, and for good reason – it’s mild, versatile, and can magically mimic just about anything, from pizza crust to rice. For this recipe, cauliflower steps in for the classic potato, keeping things light and low-carb while still giving that satisfying, starchy vibe we all love in a good tot.
Plus, it’s a sneaky way to pack in more veggies, and honestly, my kids don’t even realize they are eating cauliflower when they have these.
But won’t they taste like cauliflower?
Nope! Not if you follow my instructions for cooking your frozen cauliflower rice. My years of cooking low-carb recipes has taught me the secret to getting your cauliflower to not stink or taste like cauliflower is to cook it in a dry skillet until all the moisture has evaporated off from the cauliflower.
Cheesy Cauliflower Tots Recipe Video
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Cauliflower Tots Ingredients
10 oz frozen cauliflower rice
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1 cup cottage cheese
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1/4 cup shredded mozzarella cheese
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1 tablespoon grated parmesan cheese
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1/2 teaspoon garlic powder
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1/4 teaspoon salt
Cauliflower Tots Directions
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Preheat oven
Preheat oven to 375°F. Line a baking sheet with parchment paper.
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Destink your cauliflower
Heat a non-stick skillet over medium heat. Add frozen cauliflower rice to the dry skillet. Stirring occasionally, cook over medium heat until the majority of the moisture has evaporated from the cauliflower and it is fluffy. Set aside.
Ingredients
- 10 oz frozen cauliflower rice
Quick Tip
This is the secret to getting the funky cauliflower flavor and smell out of your cauliflower rice. -
Blend cottage cheese
While rice is cooking, put cottage cheese in a blender or food processor and blend until smooth and creamy.
Ingredients
- 1 cup cottage cheese
Quick Tip
Look for a cottage cheese that is 4% milkfat or full-fat. This will keep your recipe low in carbohydrates. -
Mix it all together
To a large bowl, combine cooked cauliflower rice, blended cream cheese, mozzarella cheese, parmesan cheese, garlic powder and salt.
Ingredients
- 1/4 cup shredded mozzarella cheese (packed)
- 1 tablespoon grated parmesan cheese
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
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Make tots shapes
Scoop up 1 tablespoon worth of cauliflower mixture and mold into a tater tot shape. Place each tot on the parchment lined baking sheet about ½ inch apart.
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Bake the potato-less tots
Bake for 27-30 minutes or until golden brown. Remove and let cool for a few minutes.
I absolutely loved these cauliflower tots, especially how blending the cottage cheese made the inside so creamy and smooth. The garlic powder and parmesan added such great depth of flavor, and baking them got the edges perfectly crisp. Do you have a cookbook with more recipes like this that use clever low-carb swaps and high-protein ingredients? I’d love to try more!
Hi Cynthia R.—thank you so much for your kind note and interest! I’m thrilled you loved the cauliflower tots; blending the cottage cheese really does make them ultra-creamy, and those crispy edges are the best. Yes, I do have a cookbook with more clever low-carb swaps and high-protein ideas. You can find it here: https://www.amazon.com/Protein-Packed-Low-Carb-High-Protein-Longevity/dp/1628605642. It’s focused on protein-packed, low-carb recipes designed with longevity in mind. Can’t wait to hear what you try next!
Blending the cottage cheese made the inside so smooth and creamy, and the parmesan cheese added the perfect salty bite. I really appreciated how the mozzarella created this subtle cheesy pull in the center. Cooking the cauliflower rice first to get rid of excess moisture was key to making these tots nice and crispy. Mine baked for 28 minutes and came out perfectly golden on the edges. Great low-carb option that actually feels satisfying!
I was surprised how well these held their shape and didn’t fall apart. The blended cottage cheese worked great and added creaminess. Will definitely make again for an easy weeknight side.
The garlic powder really added a nice savory kick and balanced well with the parmesan cheese. I loved how baking at 375°F for 30 minutes gave the tots a crispy golden exterior. Blending the cottage cheese into a smooth base made the texture super creamy on the inside. Next time I might add a pinch of pepper for even more depth.
I really liked how crispy the outside turned out without frying. The bit of parmesan added a delicious savory kick that I wasn’t expecting. Great for a low-carb snack.
Absolutely loved how crispy these got in the oven without needing any oil. The hint of garlic really elevated the flavor and made them super addicting. A perfect protein-packed snack I’ll make again and again!
This looks delicious. Does anyone know if substituting Greek yogurt for the sour cream would affect the texture much? I saw someone mention doing it but wasn’t sure how it turned out.
These cauliflower tots were such a game changer for my low carb lifestyle. Blending the cottage cheese until super smooth made sure the inside had a creamy texture while still holding its shape. I really appreciated the step that called for cooking the cauliflower rice in a dry skillet first — it totally helped prevent sogginess and gave the final tots a great consistency. The bit of parmesan added the perfect umami boost and made them taste like a real indulgence. I baked mine for the full 30 minutes and they had a nice golden crust. Definitely bookmarking this recipe for weekly meal prep!
Such a simple and delicious recipe!
OK, so YUM!!! But Boo, bcuz mine deflated … more like pillows than tots. But SO delish. Added 1 Tbsp Carbquick just to add some structure, but guess it didn’t work 🙁 Either way, this is a keeper and will keep trying til I get it right! Thanks for sharing 🙂 — Judi
Annie,
Thank you for your great work!
As always we appreciate the simplicity of and deliciousness of your recipes!
Abundance of blessings to you and your family!