Description
A wholesome and hearty Healthy Tater Tot Casserole featuring lean ground beef, nutrient-packed lentils, mushrooms, and mixed vegetables, all topped with crispy golden tater tots and melted cheddar cheese. This comforting casserole offers a balanced and delicious family meal that’s easy to make and perfect for weeknight dinners.
Ingredients
Scale
Main Ingredients
- 3 teaspoons avocado oil, divided
- 1 medium yellow onion, diced
- 1 lb lean ground beef (90/10 or 93/7)
- 3 cups diced mushrooms (8 oz package)
- ¼ cup + 1 tablespoon all-purpose flour (use gluten-free flour if needed)
- 3 cups low-sodium chicken broth or beef broth
- ½ teaspoon fine salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
- 1 (15-ounce) can cooked lentils (or 2 cups cooked lentils)
- 1 (12-ounce) bag frozen mixed vegetables
- 1 cup frozen cauliflower rice
- 1 ½ cups shredded cheddar cheese, divided
- 1 (28-ounce) package frozen tater tots or crispy crowns
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C). Lightly mist a 9×13-inch baking dish with cooking spray and set it aside to prepare for layering the casserole ingredients.
- Sauté Onion and Brown Beef: Heat 1 teaspoon of avocado oil in a skillet over medium-high heat. Add the diced yellow onion and sauté for about 2 minutes until slightly softened. Add the ground beef, breaking it into small pieces as it cooks. Continue cooking until the beef is fully browned, about 8-10 minutes.
- Drain Excess Liquid: If there is excess liquid or fat from the beef and onions, drain it off. Transfer the cooked beef and onions to the prepared baking dish as the first layer of the casserole.
- Cook Mushrooms and Make Sauce: In the same skillet, add the remaining 2 teaspoons of avocado oil. Add the diced mushrooms and cook over medium heat for 2-4 minutes until softened. Sprinkle the flour over the mushrooms and stir well to coat evenly.
- Add Broth and Seasonings: Gradually pour in the chicken or beef broth, one cup at a time, stirring constantly to prevent lumps. Simmer the mixture for 3-5 minutes until thickened. Add the salt, garlic powder, onion powder, and black pepper, stirring to combine thoroughly.
- Combine Casserole Filling: Pour the mushroom sauce over the beef mixture in the baking dish. Add the cooked lentils, frozen mixed vegetables, frozen cauliflower rice, and 1 cup of shredded cheddar cheese. Stir everything well to combine and spread evenly in the dish.
- Add Tater Tot Topping: Arrange the frozen tater tots in an even layer on top of the casserole mixture, pressing lightly to settle them. Sprinkle the remaining ½ cup shredded cheddar cheese evenly over the tater tots.
- Bake: Place the casserole in the preheated oven and bake for 35-40 minutes, or until the casserole is bubbly and the tater tots are golden brown and crispy on top.
- Rest and Serve: Remove the casserole from the oven and allow it to cool for 5 minutes before serving to let the flavors set and make it easier to portion.
Notes
- For a gluten-free version, substitute all-purpose flour with a gluten-free flour blend.
- Use low-sodium broth to reduce sodium content for a healthier dish.
- You can swap frozen mixed vegetables with fresh veggies if preferred.
- Pressing the tater tots lightly ensures they stick well and create a crispy topping.
- Leftovers can be refrigerated for up to 3 days and reheated in the oven.
- To boost fiber and protein, make sure to include lentils as specified.
Keywords: tater tot casserole, healthy casserole, ground beef recipe, lentil casserole, easy dinner, comforting dinner, baked tater tots