Description
This Healthy Tater Tot Casserole with Beef and Lentils is a comforting and nutritious twist on a classic casserole. Packed with lean ground beef, protein-rich lentils, mushrooms, mixed vegetables, and topped with crispy golden tater tots and melted cheddar cheese, it’s a hearty meal perfect for family dinners. The use of avocado oil and low-sodium broth makes it a healthier choice without sacrificing flavor, delivering a balanced, delicious, and filling dish.
Ingredients
Units
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)
- 1/4 cup + 1 tablespoon all-purpose flour (use gluten-free flour if needed)
- 3 cups low-sodium chicken broth or beef broth
- 1/2 teaspoon fine salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 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 1/2 cups shredded cheddar cheese, divided
- 1 (28-ounce) package frozen tater tots or crispy crowns
Instructions
- Preheat the 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 Onions 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 and Transfer Beef Mixture: 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 Mushroom Sauce with Other Ingredients: 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.
- Layer Tater Tots and Cheese: 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.
Nutrition
- Serving Size: 1 serving (about 1/9 of casserole)
- Calories: 350 kcal
- Sugar: 4 g
- Sodium: 320 mg
- Fat: 15 g
- Saturated Fat: 6 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 6 g
- Protein: 23 g
- Cholesterol: 60 mg
