These crispy cottage cheese tots are low carb, high protein and keto friendly. They only need 3 ingredients and are easy to make. The tots make a great snack or side dish.
Cottage cheese tots with a dipping sauce

These cottage cheese tots are a nice healthier alternative to regular tater tots. They are lightly crispy, cheesy and with a similar texture to regular tater tots.

Ingredients

  • Cauliflower rice
  • Cottage cheese
  • Parmesan cheese

Cauliflower rice: The cauliflower rice gives these tots a similar texture to traditional tater tots.

Cottage cheese: Cottage cheese is blended until smooth and mixed with the cauliflower rice for a cheesy tot. Use a 4% high protein cottage cheese.

Parmesan cheese: Grated parmesan cheese adds flavor and helps create a crispy coating around the tots. Make sure to use grated parmesan cheese, the kind that is like small crumbs and not shredded parmesan cheese.

How to Make Cottage Cheese Tots

  • Cook the cauliflower rice in a nonstick skillet until most of the moisture is evaporated. Your cauliflower rice should look dry and be starting to turn lightly brown.
  • The blended cottage cheese, cauliflower rice and some of the parmesan cheese are mixed together until a thick batter forms.
  • Scoop the batter and shape into tots.The steps to make cottage cheese tots
  • Bake the tots for about 20 minutes. Then remove them from the oven briefly and sprinkle the surface of each tot with the remaining parmesan cheese. Place the tots back into the oven and bake until golden brown.

A tot dipped in ketchup

Texture

The cottage cheese tots are lightly crispy around the edges and have a creamy, textured center.
Tots that are crispy around the edges and have a creamy, textured center

Expert Tips

  • Make sure to strain the cottage cheese before using to eliminate any excess moisture.
  • You want to remove as much moisture from the cauliflower rice as possible. The drier the cauliflower is, the crispier the tots will get.
  • Make sure to only add the parmesan coating halfway through baking. If you add it at the beginning, the tots will fall flat.

A pile of cottage cheese tots

More Cottage Cheese Recipes

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4.50 from 2 votes

3 Ingredient Keto Cottage Cheese Tots

Crispy on the outside and tender inside, these 3-ingredient Cauliflower Cottage Cheese Tots are a high-protein, veggie-packed twist on classic tater tots. Made with just cauliflower, cottage cheese, and Parmesan, they bake up golden and satisfying—perfect for snacking, meal prep, or kid-friendly sides.
Servings: 26 tots
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
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Ingredients

  • 1 cup (226g) 4% high protein cottage cheese
  • 1 (12oz/340g) bag frozen cauliflower rice
  • 1 cup (94g) grated parmesan cheese, divided

Instructions
 

  • Preheat the oven to 375°F (190°C). Line a baking tray with parchment paper.
  • Place the cottage cheese in a fine-mesh strainer set over a bowl and let it drain for 5-10 minutes to remove excess liquid.
  • Add the frozen cauliflower to a large nonstick skillet over medium heat. Cook, stirring occasionally, until fully defrosted and most of the moisture has evaporated, about 7–10 minutes. The cauliflower should look dry and lightly browned. Transfer to a bowl and let cool for 5–10 minutes.
  • Meanwhile, add the drained cottage cheese to a mini blender and blend until completely smooth and creamy.
  • Add the blended cottage cheese, 2 tablespoons grated Parmesan, and cooled cauliflower to a large mixing bowl. Stir until well combined. Use a 1 tbsp cookie scoop to scoop the batter and form into tater tot shape. Place onto your prepared baking sheet, spacing the tots about 1/2 to 1 inch apart. Repeat with remaining mixture.
  • Bake for 20 minutes then remove from the oven. The tots should be holding their shape and starting to lightly brown on the surface. Sprinkle a little of the remaining parmesan (about ½ tsp for each) onto the surface of each tot. You do not need to use all of the remaining parmesan. Put the tots back in the oven and cook for another 15-20 minutes until the tops are golden brown and crispy.
  • Let cool slightly before serving. Serve with your favorite dipping sauce. The tots are best consumed soon after they are done baking while they are still crispy. Store uneaten tots in an airtight container in the fridge or freezer.

Notes

  • Parmesan note: Do not add all of the parmesan at the the beginning. It needs to be sprinkled on halfway through baking, otherwise the tots will flatten. Make sure to use grated Parmesan cheese (the type that is like small crumbs) and not shredded. I used Belgioioso* and Amazon grocery* brands.
  • Cottage cheese note: Make sure to use 4% cottage cheese. Try to choose a brand that isn't very watery and contains a lot of protein. I used Organic Valley cottage cheese* which has 14 grams of protein per 1/2 cup serving.
  • *These product links are affiliate links. This means I earn a commission from qualifying purchases.
Serving: 1tot, Calories: 26kcal, Carbohydrates: 1g, Protein: 3g, Fat: 1g, Saturated Fat: 1g, Sodium: 63mg, Fiber: 0.3g, Sugar: 0.5g, NET CARBS: 1
The nutrition information provided are only estimates based on an online nutritional calculator. This is not a comprehensive list of all the nutrients in the recipe (i.e., does not include vitamins, cholesterol, etc). I am not a certified nutritionist. Please consult a nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
Did you make this recipe?Please leave a star rating and review below!