Cauliflower Tots
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
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.
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!
Such a simple and delicious recipe!