Healthy Tater Tot Casserole with Beef and Lentils Recipe
This Healthy Tater Tot Casserole with Beef and Lentils combines lean ground beef, nutrient-packed lentils, and a medley of vegetables topped with crispy tater tots and melted cheddar cheese. It’s a hearty, comforting dish that’s both filling and wholesome, perfect for family dinners. The creamy mushroom sauce ties everything together, while the cheese adds a savory finish. This recipe uses an oven baking method to achieve a golden, bubbling casserole.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Total Time: 1 hour
- Yield: 9 servings 1x
- Category: Casserole
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Meat and Vegetables
- 1 lb lean ground beef (90/10 or 93/7)
- 1 medium yellow onion, diced
- 3 cups diced mushrooms (8 oz package)
- 1 (12-ounce) bag frozen mixed vegetables
- 1 cup frozen cauliflower rice
- 1 (15-ounce) can cooked lentils (or 2 cups cooked lentils)
Sauce and Seasoning
- 3 teaspoons avocado oil, divided
- 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
Toppings
- 1 ½ cups shredded cheddar cheese, divided
- 1 (28-ounce) package frozen tater tots or crispy crowns
Instructions
- Preheat and Prepare: Preheat your oven to 400°F (200°C). Lightly mist a 9×13-inch baking dish with cooking spray and set 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 diced onion and sauté for about 2 minutes until slightly softened. Add ground beef, breaking it into small pieces as it cooks. Continue until fully browned, about 8-10 minutes.
- Drain Excess Fat and Assemble Beef Layer: If excess liquid or fat is present, drain it off. Transfer the cooked beef and onions to the prepared baking dish as the first casserole layer.
- Cook Mushrooms and Make Sauce: In the same skillet, add remaining 2 teaspoons avocado oil. Add diced mushrooms and cook over medium heat for 2-4 minutes until softened. Sprinkle the flour over mushrooms and stir well to coat evenly.
- Add Broth and Seasonings: Gradually pour in broth one cup at a time, stirring constantly to prevent lumps. Simmer for 3-5 minutes until thickened. Add salt, garlic powder, onion powder, and black pepper, stirring thoroughly.
- Combine Mixture and Layer: Pour mushroom sauce over beef mixture in the baking dish. Add cooked lentils, frozen mixed vegetables, frozen cauliflower rice, and 1 cup shredded cheddar cheese. Stir everything well and spread evenly.
- Top with Tater Tots and Cheese: Arrange frozen tater tots in an even layer on top of the casserole mixture, pressing lightly to help them stick. Sprinkle remaining ½ cup shredded cheddar cheese evenly over tater tots.
- Bake: Place casserole in preheated oven and bake 35-40 minutes, or until bubbly and tater tots are golden brown and crispy.
- Cool and Serve: Remove casserole from oven and allow to cool 5 minutes before serving to let flavors set and ensure easier portioning.
Notes
- For a gluten-free version, substitute all-purpose flour with 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 up to 3 days and reheated in the oven.
- To boost fiber and protein, ensure inclusion of lentils as specified.
Keywords: tater tot casserole, healthy casserole, beef casserole, lentils recipe, comfort food, easy casserole, cheesy casserole, family dinner