Prep the cauliflower: If using fresh, pulse florets in a food processor to rice-sized pieces. Microwave or steam until just tender, then cool.

Remove moisture: Place the cauliflower rice in a clean towel and squeeze out as much liquid as possible. Dry cauliflower is key for crisp tots.

Mix the base: In a bowl, combine cottage cheese, egg, breadcrumbs (or almond flour), Parmesan, garlic powder, onion powder, salt, pepper, and parsley.

Fold in cauliflower: Stir until the mixture holds together when pressed. If it’s too wet, add a tablespoon more breadcrumbs.

Shape the tots: Scoop about 1 tablespoon and roll into short cylinders. Pack tightly so they don’t crack.

For baking: Heat oven to 425°F (220°C). Line a sheet with parchment and lightly oil. Place tots on the sheet, spray or brush the tops with oil, and bake 18–22 minutes, turning once, until golden and crisp.

For air-frying: Preheat to 390°F (200°C). Arrange tots in a single layer, spray lightly, and cook 10–14 minutes, shaking halfway, until browned.

For pan-frying: Heat 2–3 tablespoons oil in a nonstick skillet over medium heat. Cook tots 6–8 minutes, turning to brown all sides.

Serve: Let them rest 2 minutes to set, then serve hot with your favorite dips.