Cauliflower Tots
Published January 16, 2025 • Updated June 15, 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
Preheat oven
Preheat oven to 375°F. Line a baking sheet with parchment paper.
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.
Bake the potato-less tots
Bake for 27-30 minutes or until golden brown. Remove and let cool for a few minutes.
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.
Shaping right after mixing was a mistake. Caught that around tot four. Letting the mix rest two minutes made the rest hold together fine. First time using cauliflower rice for anything, came out better than expected. Anyone know if 375 is the ceiling for crispiness, or is there a way to push it?
Don't explain what's in them before people taste. Made these for a work lunch, said nothing about cottage cheese or cauliflower, and watched the person who interrogates every ingredient eat four.
Seven batches in and around batch four I added smoked paprika to the garlic powder. Just a pinch and the flavor actually has somewhere to go now. Still won't rush the blending step for the cottage cheese.
Smoked paprika went on my list to test here and I kept making it the same way out of habit. Seven batches is when you find these things. That description, flavor having somewhere to go, is exactly right. Garlic powder alone kind of sits flat without something to anchor it. I've been doing garlic powder with a small pinch of onion powder but I'm adding smoked paprika to the next batch, probably a touch of cayenne too. The blending step I've actually timed, and 30 seconds versus a full minute and a half is not close.
Honestly did not think cottage cheese could do that. Do these freeze?
Melissa, I had the same reaction the first time. Cottage cheese as a binder felt wrong and then it just worked. They freeze really well - shape them, lay on a sheet pan, and freeze until solid. Usually an hour, sometimes two. Bag them after and they keep for about 3 months. Bake straight from frozen, just give them a few extra minutes.
New to keto, and this looks doable for a first try. When you cook the frozen cauliflower rice in the dry skillet, what are you actually looking for? I've only ever steamed frozen cauliflower, so the dry-heat thing is new to me, don't want to pull it too early before the cottage cheese goes in.
You're looking for the steam to stop. Frozen cauliflower drops a ton of water the second it hits the hot pan, steams hard for a few minutes. When that slows way down and the rice looks dry instead of wet and shiny, that's your cue. Any moisture left in there and the tots will puff in the oven, then collapse when they cool.
Stood at the stove watching the cauliflower cook and genuinely couldn't tell if I was burning it or doing it right. Came out golden with a real crunch on the bottom, so I guess I figured it out. Has anyone tried fresh cauliflower rice instead of frozen? Wondering if the extra moisture wrecks it.
I've done it both ways. Food processor to rice it, then a dry nonstick skillet until no moisture is left. Fresh has way more water than frozen, so it takes longer than you'd think. Skip that step and yes, it wrecks them.
Not sure what I expected bringing cottage cheese tots to a pool party. Gone in ten minutes. One person spent a solid minute scrolling the nutrition label on my phone looking for a catch on the 9g protein.
The label check is my favorite part of making these for people. No catch, one cup of cottage cheese really does that.
First time with cauliflower rice and these knocked me out. That crispy bottom from just the oven, couldn't believe it. Only gripe: garlic powder disappears completely. Cottage cheese and mozzarella are both so mild that the savory side feels thin by the end. Next batch I'm tripling the garlic and adding smoked paprika.
Triple garlic is the right call. The cottage cheese and mozz don't carry much flavor on their own so the seasoning needs to be heavier than what the recipe suggests. Smoked paprika I haven't tried here but it makes total sense.
My skepticism was the moisture. Cauliflower releases a lot of water and pretty much every cauliflower base recipe I've made either has you roast it dry first or squeeze it through a towel. Skipping that step entirely seemed like a recipe for wet tots that never crisp. But the skillet step does real work here: by the time the rice is cooked down, it's dry enough that the cottage cheese and mozzarella actually bind it. They came out of the oven with golden edges and held their shape when I picked them up. Four stars. Mine took closer to 25 minutes (my oven runs cool), so check at 20 and judge from there. Not a complaint, just worth noting.
The skillet step is the whole recipe. 25 minutes on a cool oven tracks.
I started keto in January and the first thing I quietly wrote off was tater tots. Not dramatically, just sort of accepted it, like ok, that chapter is done. Then I found this recipe and assumed it was one of those keto swaps that technically counts but tastes like a compromise. The cottage cheese thing honestly made me nervous (I kept expecting to taste it the whole time) but I followed the instructions and these came out of the oven golden on the edges and I just stood there for a second. I'm not experienced in the kitchen at all. I messed up the shaping on my first batch, they were lumpy and uneven, and they still crisped up. That's the part that got me. Six months in and there are fewer and fewer things I feel like I lost.
That last line is the one. The list of things keto takes away does get shorter. The cottage cheese skepticism I understand, I almost put a disclaimer in the recipe because of how often it comes up. Blended and baked, there's nothing left of it. Shaping matters way less than people think, my first batches looked like little potatoes and they still crisped. The uneven ones always go first.
My 9-year-old grabbed one before I even said what they were, ate three more, then asked what was in them. I told him cauliflower. Long pause. He grabbed another one. The no-cheesecloth thing got me to make them, but watching him work through his feelings about it and keep eating anyway was the real payoff.
That long pause then reaching for another one anyway. Most kids don't recover from the cauliflower reveal.
Air frying at 400 instead of baking and they come out with this shatter-crisp exterior the oven just doesn't give you. Four minutes, flip, four minutes more, done. The cottage cheese inside stays almost creamy and the outside actually snaps when you bite in.
Shatter-crisp is a different category than what I get at 375. Eight minutes at 400 is going on my test list.
Double batched these Sunday and have been pulling them out for lunch every day since. Didn't expect them to reheat well but 8 minutes back in the oven and they come back just as crispy. The 9g of protein per serving from the cottage cheese is kind of wild for a veggie side.
The 9g catches people every time. And yeah, 350 for 8 minutes to reheat, any hotter and they dry out fast.
My youngest has eaten actual tater tots exactly twice in her life and both times under protest. She ate six of these before I even sat down. I think it's the crispy outside from the oven and whatever the cottage cheese does to the inside texture. She had no idea there was cauliflower in them and I did not volunteer that information.
Two tater tots under protest her whole life and then six of yours before you even sat down. The cottage cheese is what does that to the inside texture, binds completely different than egg.
My daughter, who will not eat cauliflower in any form, kept coming back to the pan while I was cleaning up. I let the whole plate disappear before I said what was in them. Something about blending the cottage cheese changes the texture completely.
Ha, the strategic reveal. She nailed it on the blending though - I tested stirring vs blending and it's not close. Blended gives you that smooth bind, stirred leaves little white chunks throughout.