Description
This Healthy Tater Tot Casserole combines lean ground beef, nutrient-rich lentils, and a medley of vegetables, all topped with crispy tater tots and melted cheddar cheese for a comforting, balanced meal that the whole family will enjoy.
Ingredients
Scale
Meat & Vegetables
- 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)
- 1 (12-ounce) bag frozen mixed vegetables
- 1 cup frozen cauliflower rice
Dry Ingredients & Spices
- ¼ cup + 1 tablespoon all-purpose flour (gluten-free flour optional)
- ½ teaspoon fine salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
Liquids & Canned Goods
- 3 cups low-sodium chicken broth or beef broth
- 1 (15-ounce) can cooked lentils (or 2 cups cooked lentils)
Dairy & Frozen
- 1 ½ cups shredded cheddar cheese, divided
- 1 (28-ounce) package frozen tater tots or crispy crowns
Instructions
- Preheat Oven: Preheat the oven to 400°F and lightly spray a 9×13 baking dish with cooking spray to prepare it for the casserole.
- Sauté Onions and Brown Beef: Heat 1 teaspoon of avocado oil in a skillet over medium-high heat. Add the diced onions and sauté for 2 minutes until softened. Add the ground beef and cook, breaking it into small pieces, for 8-10 minutes until browned and cooked through.
- Transfer Meat Mixture: Drain any excess fat from the cooked onion and beef mixture if necessary, then transfer it into the prepared baking dish.
- Cook Mushrooms and Make Sauce: In the same skillet, add the remaining 2 teaspoons of avocado oil. Cook the diced mushrooms over medium heat for 2-4 minutes until soft. Sprinkle in the flour and stir to coat the mushrooms evenly. Gradually pour in the broth one cup at a time, stirring constantly to prevent lumps. Let the mixture simmer for 3-5 minutes until it thickens. Add salt, garlic powder, onion powder, and black pepper, and stir to combine.
- Combine Casserole Ingredients: Pour the mushroom sauce over the beef in the baking dish. Add the cooked lentils, frozen mixed vegetables, frozen cauliflower rice, and 1 cup of shredded cheddar cheese. Stir everything together well to distribute the ingredients evenly.
- Even Out the Mixture: Spread the combined mixture evenly across the base of the baking dish to ensure an even bake.
- Add Tater Tots and Cheese: Layer the frozen tater tots evenly on top of the casserole mixture, pressing down lightly to compact them. Sprinkle the remaining ½ cup shredded cheddar cheese 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 turn golden brown and crispy on top.
- Cool and Serve: Remove the casserole from the oven and let it cool for about 5 minutes before serving to allow flavors to settle and avoid burning.
Notes
- To make this gluten-free, substitute all-purpose flour with a gluten-free flour blend.
- You can swap chicken broth for beef broth depending on your flavor preference.
- Leftover casserole can be refrigerated for up to 3 days and reheated in the oven for best texture.
- For a vegetarian version, replace ground beef with plant-based ground meat or additional lentils.
- If you prefer extra crispy tater tots, broil for the last 2-3 minutes while watching closely.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: Casserole
- Method: Baking
- Cuisine: American
Keywords: tater tot casserole, healthy casserole, ground beef casserole, lentil casserole, comfort food, easy dinner
