Description
This Healthy Tater Tot Casserole with Beef and Lentils is a comforting, nutrient-packed twist on a classic favorite. Packed with lean ground beef, lentils, mushrooms, mixed vegetables, and cauliflower rice, all topped with crispy tater tots and melted cheddar cheese, it’s a hearty, wholesome meal perfect for weeknight dinners. The dish balances protein, fiber, and veggies, making it both delicious and nourishing.
Ingredients
Scale
Meat and 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
Liquids and Dairy
- 3 cups low-sodium chicken broth or beef broth
- 1 ½ cups shredded cheddar cheese, divided
Dry Ingredients and Seasonings
- ¼ cup + 1 tablespoon all-purpose flour (or gluten-free flour if needed)
- ½ teaspoon fine salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
Others
- 1 (15-ounce) can cooked lentils or 2 cups cooked lentils
- 1 (28-ounce) package frozen tater tots or crispy crowns
Instructions
- Preheat Oven and Prepare Dish: Preheat your oven to 400°F (204°C). Lightly mist a 9×13-inch baking dish with cooking spray and set aside to prepare for layering the casserole.
- Sauté Onions and Brown Ground Beef: Heat 1 teaspoon of avocado oil in a skillet over medium-high heat. Add the diced onions and cook for 2 minutes until slightly softened. Add the ground beef and break it into small pieces as it cooks thoroughly, approximately 8-10 minutes. Drain excess fat if necessary, then transfer the cooked mixture into the prepared baking dish.
- Cook Mushrooms and Make Sauce: In the same skillet, heat the remaining 2 teaspoons of avocado oil over medium heat. Add the diced mushrooms and cook for 2-4 minutes until softened. Sprinkle the flour over the mushrooms and stir well to coat them evenly. Gradually add the broth, one cup at a time, stirring constantly to prevent lumps. Simmer the mixture for 3-5 minutes until thickened. Season with salt, garlic powder, onion powder, and black pepper; stir to combine well.
- Combine Mixtures: Pour the thickened mushroom sauce into the baking dish over the ground beef and onion mixture. Add the cooked lentils, frozen mixed vegetables, frozen cauliflower rice, and 1 cup of shredded cheddar cheese. Stir all ingredients together thoroughly to create an even mixture.
- Assemble Casserole: Spread the combined mixture evenly in the baking dish. Layer the frozen tater tots on top in a single, even layer, gently pressing them down lightly. Sprinkle the remaining ½ cup shredded cheddar cheese evenly over the tater tots.
- Bake Until Golden: Place the casserole in the preheated oven and bake for 35-40 minutes, or until the dish is bubbly and the tater tots on top turn golden brown and crispy.
- Rest and Serve: Remove the casserole from the oven and allow it to cool for 5 minutes before serving. This helps the casserole set slightly for easier portioning and serving.
Notes
- Use gluten-free flour if you require a gluten-free version.
- Lean ground beef options like 90/10 or 93/7 help reduce fat content.
- Draining excess fat after cooking beef can help lower overall fat in the dish.
- Frozen vegetables and cauliflower rice add volume and nutrients without extra calories.
- This casserole reheats well and freezes nicely for meal prep.
- For vegetarian option, substitute ground beef with plant-based crumbles and use vegetable broth.
Nutrition
- Serving Size: 1 serving (about 1/9th of casserole)
- Calories: 350 kcal
- Sugar: 5 g
- Sodium: 360 mg
- Fat: 15 g
- Saturated Fat: 6 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 6 g
- Protein: 25 g
- Cholesterol: 55 mg
