Cauliflower cottage cheese tots with ketchup

Cottage cheese tots

Total Time
35 min
10 min
25 min
ZERO POINT TOTS. Let us repeat that: ZERO POINT TOTS. Fat-free cottage cheese gets pureed and then mixed with cooked cauliflower rice. The cheese binds the bits of veggies (which closely mimic the potato bits in traditional tots) while 20 minutes in a blazing hot convection oven crisps up the outside. No convection oven? Increase the temp by 25 degrees in a regular conventional oven and keep an eye on them after 15 minutes.


Uncooked cauliflower rice

12 oz, fresh or frozen

Fat free cottage cheese

1 cup(s)

Kosher salt

½ tsp

Dried oregano

¼ tsp

Garlic powder

¼ tsp

Cooking spray

2 spray(s)

Heinz No Sugar Added Tomato Ketchup

2 Tbsp


  1. Preheat the oven to 425°F (preferably convection otherwise 450°F in a conventional oven). Line a sheet pan with parchment paper.
  2. Heat a large nonstick skillet over medium-high (no need for cooking spray). Add the cauliflower rice and cook until almost tender, 3 to 5 minutes. Spread the cauliflower out onto layers of paper towels or a clean kitchen towel to absorb excess moisture. Let cool completely.
  3. Meanwhile, in a mini food processor or a blender, puree the cottage cheese until smooth.
  4. In a medium bowl, stir together the cauliflower, cottage cheese, salt, oregano, and garlic powder. For each tot, shape a rounded tablespoon of the cauliflower mixture into a tot and place onto the prepared sheet pan. Coat tots with cooking spray.
  5. Bake until browned, 15 to 20 minutes. Serve with the ketchup.
  6. Serving size: 1/2 of tots and 1 tbsp ketchup