Cauliflower Tots
Published January 16, 2025 • Updated March 9, 2026
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I use cottage cheese as the binder instead of egg, adding 9g of protein per serving while keeping these low carb at 2.8g net carbs. Six ingredients, no cheesecloth, and they crisp up golden in the oven.
Most cauliflower tot recipes ask you to steam the cauliflower, squeeze out all the water with cheesecloth, then add an egg and breadcrumbs to hold everything together. That is a lot of steps for a side dish that still ends up tasting like cauliflower. I wanted something simpler, and I wanted to fix the flavor problem at the source.
The fix is two things. First, cook frozen cauliflower rice in a dry skillet until every bit of moisture evaporates. This is the same method I use for cauliflower fried rice, and it works every time. Cooking off the water removes most of the sulfur compounds that cause the cauliflower smell and taste. Second, use cottage cheese as the binder instead of egg. Blend it smooth and it holds the tots together while adding 9.1g of protein per serving. If you like the cottage cheese approach, I use it the same way in my cottage cheese pizza bowl.
I have tried the frozen tots from brands like Green Giant. They work in a pinch, but look at the ingredient list on those bags. Mine use six ingredients total and come in at just 2.8g net carbs per serving vs 4-6g for store-bought. The texture is better too because you control how much moisture stays in the cauliflower.
The cottage cheese, mozzarella, and parmesan combination does three jobs at once: binds the mixture, adds flavor, and boosts the protein. No egg needed. No breadcrumbs needed. If you are watching your macros or want a keto side dish with actual protein behind it, these check every box at 81 calories per serving.
Who these are for
I made these as a side dish from the start. They hold their shape, they are easy to eat with your hands, and they reheat well. They work as an after-school snack or alongside grilled chicken, keto roasted potatoes, or cheesy Brussels sprouts casserole. My kids eat them without realizing there is cauliflower involved, which is the whole point.
How to Make Cauliflower Tots
Preheat your oven. Cook frozen cauliflower rice in a dry nonstick skillet over medium heat, stirring frequently, until all the moisture has evaporated and the cauliflower starts to lightly brown. I cannot stress this enough. If you skip this step or rush it, you end up with soggy tots that fall apart.
While the cauliflower cooks, blend the cottage cheese in a food processor or blender until completely smooth. You want a ricotta-like consistency with no visible curds. I use my small food processor for this and it takes about 30 seconds.
Combine the cooked cauliflower rice, blended cottage cheese, shredded mozzarella, grated parmesan, garlic powder, and salt in a bowl. Mix until everything is evenly distributed. The mixture will be soft but shapeable.
Scoop about 1.5 tablespoons of the mixture per tot. Roll each one into an oval or cylinder shape and place on a lined baking sheet. Bake until the outsides are golden and firm to the touch. Let them cool for a few minutes before serving so they set up fully. I give mine at least 3-4 minutes on the pan.
Serve alongside buffalo cauliflower for a full snack spread, or dip them in keto nacho cheese sauce for something more loaded.
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Ingredients
10 oz frozen cauliflower rice -
1 cup cottage cheese
-
1/4 cup shredded mozzarella cheese
-
1 tablespoon grated parmesan cheese
-
1/2 teaspoon garlic powder
-
1/4 teaspoon salt
Step by Step Instructions
Step by Step Instructions
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.
- 10 oz frozen cauliflower rice
Blend cottage cheese
While rice is cooking, put cottage cheese in a blender or food processor and blend until smooth and creamy.
- 1 cup cottage cheese
Mix it all together
To a large bowl, combine cooked cauliflower rice, blended cottage cheese, mozzarella cheese, parmesan cheese, garlic powder and salt.
- 1/4 cup shredded mozzarella cheese (packed)
- 1 tablespoon grated parmesan cheese
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
Shape the tots
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.
Nutrition 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.
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Get My Macros + Recipes →Frequently Asked Questions
Do cauliflower tots need an egg?
Not with this recipe. I use blended cottage cheese and melted mozzarella as the binder, so the tots hold their shape without an egg. I have made these both ways and the egg-free version actually tastes better. No eggy flavor competing with the cheese. Traditional potato tots do not use egg either, so leaving it out keeps the flavor closer to what you would expect.
Can I use fresh cauliflower rice?
Yes. I have done it both ways. Use a food processor to rice the fresh cauliflower into small pieces, then cook it in a dry nonstick skillet over medium heat until all the moisture evaporates. Fresh cauliflower has more water than frozen, so this step takes a few extra minutes. I usually give it an extra 3-4 minutes in the pan. The skillet method works the same for both.
Can I make these in an air fryer?
Yes, and I actually prefer the air fryer result. Spray the basket with cooking spray and arrange the shaped tots in a single layer without touching. Air fry at 375 degrees F for about 15-18 minutes, flipping halfway through. My air fryer gives crispier edges than the oven every time. You may need to cook in batches depending on your basket size.
What dipping sauces go with these?
I rotate between ranch dressing, sugar-free ketchup, and garlic aioli. My favorite combo is spicy mayo (just mayo mixed with sriracha). For parties, I set out a warm queso dip alongside avocado chips and these, and people go through the whole batch in minutes. They are mild enough to pair with almost any dipping sauce without competing flavors.
Can I freeze these before baking?
Yes, and I do this regularly for meal prep. Shape the tots, place them on a lined baking sheet, and freeze until solid (about 1-2 hours). Transfer to a freezer bag and they keep for up to 3 months. When I am ready to cook, I bake straight from frozen and add 5-8 extra minutes to the bake time. The texture comes out just as good as fresh.
Why are my tots falling apart?
I get this question a lot and the answer is almost always moisture. If there is water left in the cauliflower after cooking, the tots will puff up in the oven then collapse as they cool. I cook my cauliflower rice in a dry skillet until it looks fluffy and dry, not wet or clumpy. The other common issue is chunky cottage cheese. Blend it until it is completely smooth with no visible curds. Once I started getting both of those steps right, I never had another batch fall apart.
Can I add bacon or other mix-ins?
I have added crumbled bacon and it works well. Just chop any add-ins finely so they do not break the shape when you roll them. I keep it to about 2 tablespoons of mix-ins per batch. Swapping cheddar for the mozzarella is another variation I like for a more savory keto snack. I tried diced jalapeño once and my kids vetoed it, but the flavor was solid if you like heat.
Can I use a mini muffin tin instead of hand-shaping?
I tested this after seeing it in a few other recipes. Spray a mini muffin tin with cooking spray and press about 1 tablespoon of the mixture into each well. Bake at the same temperature for 20-22 minutes. The shape comes out rounder than hand-rolled, more like a puck than a cylinder. I prefer hand-shaping because I like the traditional tot look, but the muffin tin is faster when you are doubling a batch.
Made a double batch Sunday because I figured I'd just have them around for the week, and honestly the meal prep angle on these is underrated. They reheat in the air fryer at 375 for maybe 4-5 minutes and come right back to crispy, which is not something I expected from anything cauliflower-based. The cottage cheese blending step is what makes the texture hold I think, because other cauliflower tot recipes I've tried just fall apart by day two in the fridge. I've been pairing them with whatever protein I've got and at 9g per serving they stack up pretty nicely when you eat 3-4 of them. Only note is the shaping takes some time when you're doubling the recipe, but I've gotten faster at it. Solid four stars and they're officially in the Sunday rotation.
Yeah, the blending is what matters. Folding it in gets you chunks that don't bind right. Air fryer is the only way to reheat these.
Tried probably four or five different cauliflower tot recipes over the last year and most of them have the same problem: they look great coming out of the oven and fall apart the second you pick one up. Ended up eating half of them with a fork just to get through the meal. This version holds together. Like actually holds together, which sounds like a low bar until you've made three batches of cauliflower mush masquerading as tots. The cottage cheese is what does it. I blended it until smooth and the mixture had this almost dough-like consistency none of the others had. Going to try adding a little smoked paprika next batch, but the base is solid enough I might just leave it alone.
Smoked paprika is a good call. I'd do 1/4 teaspoon to start, it's easy to overdo spice in a small batch like this.
Haven't eaten a real tater tot in four years, and somehow these hit that exact same memory.
Four years is a long time. I think it's the cottage cheese. Crisps up different from egg-based recipes.
Made these last week and they held together great while they were hot, but when I packed leftovers for lunch the next day they got mushy after reheating in the microwave. Is that just a microwave thing or is there a trick to keeping them crispy when you make them ahead? I'm trying to meal prep a few batches for the week but don't want to eat soggy tots.
Yeah it's the microwave. It steams them instead of crisping. I reheat in the air fryer at 375 for 4-5 minutes and they come back almost exactly like fresh. Oven works too but takes longer.
Such a simple and delicious recipe!
The cottage cheese trick makes it easier than most tot recipes. No egg mess.
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
How much moisture did you squeeze out of the cauliflower? If there's water left they'll puff up hot then collapse. I wrap mine in a kitchen towel and really wring it. Also make sure the cottage cheese is fully blended smooth, not chunky.
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!
Thank you Nona. Really appreciate that.