Quick & Easy Cauliflower Tots with Cottage Cheese
Crispy, cheesy, and packed with nutrients, these cauliflower tots are a perfect healthy snack, appetizer, or side dish. They’re high in protein, low in carbs, and full of flavor!
Ingredients:
- 1 head cauliflower – Chopped into florets
- 1 cup cottage cheese – Adds creaminess and protein
- 1/2 cup breadcrumbs (or panko) – For crispiness
- 1/2 cup grated parmesan – Adds umami flavor
- 1/2 tsp garlic powder – For extra taste
- 1/2 tsp onion powder – Enhances savory depth
- 1/2 tsp salt – Adjust to taste
- 1/4 tsp black pepper – A touch of spice
- 1/4 cup chopped scallions – Adds freshness
- 1 egg – Binds everything together
Instructions:
- Preheat & Prep:
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it. - Cook the Cauliflower:
Steam or microwave the cauliflower until fork-tender (about 5 minutes). Let it cool slightly, then finely chop or pulse in a food processor. - Mix the Ingredients:
In a large bowl, combine the chopped cauliflower with cottage cheese, breadcrumbs, parmesan, garlic powder, onion powder, salt, pepper, scallions, and the egg. Mix until fully combined. - Shape the Tots:
Scoop small portions (about 1 tablespoon each) and shape them into tots or small round bites. Place them on the prepared baking sheet. - Bake Until Crispy:
Bake for 20–25 minutes, flipping halfway, until golden brown and crispy. - Serve & Enjoy!
Let them cool slightly before serving. Pair with a dipping sauce like ranch, marinara, or a yogurt-based dip.
Tips for the Best Cauliflower Tots:
✔️ Make them extra crispy: Use panko breadcrumbs instead of regular.
✔️ For a keto version: Swap breadcrumbs for almond flour or crushed pork rinds.
✔️ Want more flavor? Add a pinch of paprika or cayenne for a spicy kick.
✔️ Use a mini muffin tin for perfectly shaped, uniform tots.
Serving Suggestions:
🥑 Serve with guacamole for a creamy contrast.
🍅 Pair with marinara sauce for an Italian-style snack.
🍗 Great as a side dish for grilled chicken or fish.
Nutritional Info (Per 5 Tots, Approximate)
- Calories: 120
- Protein: 7g
- Carbohydrates: 10g
- Fiber: 2g
- Fat: 5g
(Values may vary based on exact ingredients used.)
Health Benefits:
✔️ High in Protein – Cottage cheese and parmesan add a protein boost.
✔️ Low in Carbs – A great alternative to traditional potato tots.
✔️ Packed with Nutrients – Cauliflower provides fiber, vitamins, and antioxidants.
✔️ Gut-Friendly – Contains probiotics from cottage cheese.
Q/A Section
❓ Can I make these in an air fryer?
✅ Yes! Cook at 375°F (190°C) for 10–12 minutes, flipping halfway, until crispy.
❓ How do I store and reheat?
✅ Store in an airtight container in the fridge for 3 days. Reheat in the oven at 375°F (190°C) for 5–7 minutes or in an air fryer for 3 minutes.
❓ Can I freeze them?
✅ Yes! Freeze in a single layer, then transfer to a freezer bag. Bake from frozen at 400°F (200°C) for 15–18 minutes.
Enjoy your crispy, cheesy cauliflower tots! 🧀🥦 Let me know if you’d like any modifications. 😊