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.
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.
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