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Cottage Cheese Cauliflower Tots

A crispy and healthy alternative to traditional potato tots, these Cottage Cheese Cauliflower Tots are packed with protein and perfect for snacks or appetizers.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Appetizer, Snack
Cuisine: American
Calories: 75
Ingredients Method Notes

Ingredients
  

For the Tots
  • 2 cups cauliflower florets, finely chopped or riced Use fresh or well-drained frozen, thawed and patted dry
  • 1 cup full-fat cottage cheese Choose a creamy, high-quality cottage cheese for best texture
  • 1 large egg, beaten
  • 1/2 cup finely grated Parmesan cheese or nutritional yeast for vegetarian option
  • 3/4 cup panko breadcrumbs Substitute gluten-free panko if needed
  • 2 cloves garlic, minced
  • 1/2 tsp onion powder
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
  • 2 tbsp olive oil for brushing or shallow-frying; use avocado oil for higher smoke point
For Serving (optional)
  • 1/2 cup Greek yogurt mixed with 1 tbsp lemon juice and 1 tsp chopped dill
  • Hot sauce or ketchup as preferred

Method
 

Preparation
  1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly spray or brush with oil.
  2. Pulse the cauliflower in a food processor until it’s the texture of coarse rice, or finely chop by hand. If using a box grater, grate small pieces.
  3. Microwave the riced cauliflower in a covered bowl for 3–4 minutes or steam briefly until just tender. Let cool slightly.
  4. Transfer cauliflower to a clean kitchen towel or cheesecloth and squeeze out as much liquid as possible to avoid soggy tots.
Mixing and Shaping
  1. In a bowl, combine drained cauliflower, cottage cheese, beaten egg, Parmesan, panko, garlic, onion powder, salt, and pepper. Stir until evenly combined.
  2. Scoop about 2 tablespoons of mixture and shape into small logs or rounds. Place on the prepared baking sheet spaced about 1/2 inch apart.
Baking
  1. Brush the tops lightly with olive oil or spray with cooking spray. Bake at 425°F (220°C) for 12 minutes, then flip each tot, brush again with oil, and bake another 8–10 minutes until deep golden and crisp.
  2. Let tots rest 2 minutes on the pan before transferring to a cooling rack to maintain crispness.

Notes

For extra crunch, pan-sear tots in 1–2 tbsp oil over medium-high heat for 1–2 minutes per side after baking. Shape tots and freeze on a tray until solid for make-ahead options, then bake from frozen.