Description
This Healthy Tater Tot Casserole with Beef and Lentils is a comforting and nutritious dish that combines lean ground beef, protein-packed lentils, and a variety of vegetables, all topped with crispy tater tots and melted cheddar cheese. Perfect for a family dinner, this casserole offers a balanced meal with extra fiber and flavor, while being easy to prepare and bake in the oven.
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)
Liquids and Seasonings
- 3 teaspoons avocado oil, divided
- ½ teaspoon fine salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
- 3 cups low-sodium chicken broth or beef broth
- ¼ cup + 1 tablespoon all-purpose flour (use gluten-free flour if needed)
Dairy and Toppings
- 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.
- Cook Onions and 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 Layers: 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 the Casserole: 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: Healthy Tater Tot Casserole, Beef and Lentils Casserole, Tater Tot Casserole Recipe, Healthy Comfort Food, Easy Casserole Dish, Ground Beef Casserole, Lentil Casserole