If you’re looking for a quick, healthy snack or a tasty side dish, these 3-ingredient keto cottage cheese tots are the perfect solution. They are low-carb, high in protein, and incredibly easy to make. With a crispy exterior and a soft, cheesy center, these tots provide all the satisfaction of classic tater tots without the carbs.
These cottage cheese tots are a delicious twist on traditional potato-based versions, combining the subtle flavor of cauliflower with creamy cottage cheese and a golden Parmesan crust. They are ideal for meal prep, family snacks, or serving alongside your favorite keto-friendly meals.
Why You’ll Love These Cottage Cheese Tots
These tots are not only low in carbohydrates but also packed with protein and flavor. The cauliflower gives them a similar texture to traditional tater tots, while the cottage cheese adds creaminess and a nutritional boost. Finally, Parmesan cheese adds a slightly nutty flavor and helps create a crisp coating.
This recipe is perfect for anyone following a keto or low-carb lifestyle. Plus, with just three simple ingredients, you can make them without spending too much time in the kitchen.
- Cauliflower rice: Provides a veggie-packed base and a texture similar to classic tater tots.
- Cottage cheese: Blended smooth to mix perfectly with the cauliflower, creating a tender, creamy interior.
- Parmesan cheese: Adds flavor and forms a crispy outer layer.
Ingredients for Keto Cottage Cheese Tots
Before we dive into the cooking process, here’s what you’ll need:
- 1 cup (226g) of 4% high-protein cottage cheese
- 1 (12oz/340g) bag of frozen cauliflower rice
- 1 cup (94g) grated Parmesan cheese, divided
Using high-protein cottage cheese is key here, as it ensures a creamy texture while keeping these tots high in protein. For the Parmesan, be sure to use finely grated crumbs rather than shredded, as this helps with crispiness.
How to Make Cottage Cheese Tots
These keto tots are baked, not fried, making them a healthier alternative to traditional tater tots. Here’s the step-by-step guide to achieving crispy, golden results:
Step 1: Prepare the Ingredients
Start by draining the cottage cheese to remove excess moisture. Place it in a fine mesh strainer for 5–10 minutes. Meanwhile, cook the frozen cauliflower rice in a nonstick skillet over medium heat until most of the water evaporates, and it starts to turn lightly brown. This ensures your tots will be crispy rather than soggy.
Step 2: Blend the Cottage Cheese
Once drained, blend the cottage cheese until completely smooth. A mini blender or food processor works best. You want a creamy consistency that will mix easily with the cauliflower rice.
Step 3: Combine the Ingredients
In a large mixing bowl, combine the cooled cauliflower rice, blended cottage cheese, and 2 tablespoons of grated Parmesan. Mix until a thick, cohesive batter forms. This mixture should be firm enough to scoop and shape without falling apart.
Step 4: Shape the Tots
Use a tablespoon or small cookie scoop to portion out the mixture. Shape each portion into a classic tater tot form and place them on a baking sheet lined with parchment paper. Leave some space between each tot to allow for even baking.
Step 5: Bake and Crisp
Bake the tots at 375°F (190°C) for 20 minutes. After this initial bake, remove them from the oven and sprinkle the remaining Parmesan cheese on top. Return the tots to the oven and bake for another 15–20 minutes until golden and crispy.
These tots are best enjoyed immediately while still warm and crispy. They pair perfectly with ketchup, low-carb ranch, or any favorite dipping sauce.
Texture and Flavor
What makes these cottage cheese tots stand out is their texture. The outside gets lightly golden and crisp, while the inside remains soft and creamy. The cauliflower provides a mild vegetable flavor, while the Parmesan adds a savory, slightly nutty note. The cottage cheese ensures every bite is rich and satisfying.
Even kids and picky eaters will enjoy these tots, making them a versatile addition to any meal. You can also double the batch and store extras in the refrigerator or freezer for later. When reheating, a quick bake or air fry helps maintain the crispiness.
Tips for Perfect Tots
- Drain cottage cheese well: Removing excess moisture is crucial to avoid soggy tots.
- Cook cauliflower thoroughly: The drier the cauliflower, the crispier your tots will be.
- Add Parmesan halfway: Sprinkle Parmesan on top halfway through baking to prevent the tots from flattening.
- Use high-protein cottage cheese: This ensures a creamy texture and adds more protein per serving.
Variations You Can Try
While the basic recipe is delicious, you can add your own twist:
- Herbs and spices: Add garlic powder, paprika, or fresh herbs to the mixture for extra flavor.
- Cheese variations: Swap Parmesan for cheddar or a blend of cheeses for a richer flavor.
- Mini tots: Make smaller tots to serve as finger food for parties or snacks.
Crispy Keto Cottage Cheese Tots – 3 Ingredients Only
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 Oven: Preheat your oven to 375°F (190°C). Line a baking tray with parchment paper.
- Drain Cottage Cheese: Place cottage cheese in a fine-mesh strainer over a bowl and let it drain for 5–10 minutes to remove excess liquid.
- Cook Cauliflower: Add frozen cauliflower rice to a large nonstick skillet over medium heat. Cook, stirring occasionally, until fully defrosted and most moisture evaporates, about 7–10 minutes. The cauliflower should be lightly browned and dry. Transfer to a bowl to cool for 5–10 minutes.
- Blend Cottage Cheese: Blend the drained cottage cheese in a mini blender or food processor until smooth and creamy.
- Combine Ingredients: In a large mixing bowl, combine the blended cottage cheese, cooled cauliflower rice, and 2 tablespoons of Parmesan cheese. Stir until a thick batter forms.
- Shape Tots: Use a tablespoon or small cookie scoop to form the mixture into tots. Place on the prepared baking sheet, leaving ½–1 inch between each tot.
- Bake Tots: Bake for 20 minutes. Remove from the oven, sprinkle remaining Parmesan cheese over the tops, and return to the oven. Bake for another 15–20 minutes until golden brown and crispy.
- Serve: Let cool slightly before serving. Serve with your favorite dipping sauce. Tots are best enjoyed warm.
Notes
- Parmesan Cheese: Only add the remaining Parmesan halfway through baking. Adding it at the start may cause the tots to flatten. Use finely grated Parmesan, not shredded.
- Cottage Cheese: Opt for 4% high-protein cottage cheese. Straining it is essential to remove excess moisture for a crispy texture.
- Cauliflower Rice: Ensure most of the moisture is cooked off. The drier the cauliflower, the crispier the tots.
