Healthy Tater Tot Casserole

white plate of serving of healthy tater tot casserole topped with sourcream and green onion on wooden cutting board

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5 from 1 vote

This healthy remake of the classic casserole is hearty and wholesome, with real ingredients and lots of veggies!

Prep Time25

Cook Time20

Total Time45

Course: Main Course

Cuisine: American

Servings:

Calories: 471kcal

Author: Holly Lee

Cost: $25

Ingredients

1 large Red Bell Pepper
1 medium Zucchini
4 ounce Baby Bella Mushrooms
1 medium Carrot
3 cloves Garlic
2 pounds Lean Ground Beef 93/7 or 96/4
1 cup Frozen Sweet Corn Kernels
2 tablespoon Olive Oil
1/4 cup Flour Whole Wheat or All Purpose Flour
1 1/2 cups Skim Milk
1 1/2 cups Water **See Notes
2 teaspoon Better than Bouillon Beef Base **See Notes
1 teaspoon Sea Salt more to taste
1 teaspoon Black Pepper
1 teaspoon Garlic Powder
1 teaspoon Paprika
1/2 teaspoon Onion Powder
30 ounces Frozen Tater Tots
2 Green Onions for garnish, if desired

Instructions

Chop the bell pepper, zucchini, and mushroom into small pieces. Finely grate the carrot into small shreds. Mince the garlic cloves.
Heat a skillet to medium heat and add 2 lbs lean ground beef. Cook, breaking the meat apart, until it is golden brown. Drain any fat. Remove the beef from the skillet and set aside.
Add the diced bell pepper, zucchini, mushrooms, grated carrot, minced garlic, and frozen sweet corn kernels to the skillet. Cook until soft. While veggies are cooking, you can make the roux.
Heat a saucepan on the stove over medium heat. When hot, add the olive oil and flour. Stir to get all of the flour absorbed in the oil and to keep the flour mixture from burning. Cook for one minute, then add the skim milk and water, 2 tsp Better than Bouillon Beef Base, and all of the seasonings & spices. Use a whisk to combine, and cook over medium heat until it reaches a low boil, stirring frequently for about 5 minutes or until the mixture is thickened.
After the veggies are soft and the roux is thickened, add the browned meat back to the veggie skillet and pour the roux over top. Stir to combine, and turn off heat.
Preheat the oven to 400 degrees F. Lightly spray a 9x13 casserole dish with cooking spray, then pour your meat mixture into the bottom and spread it evenly. Add the tater tots in a single layer on top. Arrange them in even rows. Sprinkle a small amount of salt on top of the tater tot rows if desired.
Bake your healthy tater tot casserole for 20-25 minutes, or until your tater tots are golden brown.
When the casserole is done baking, remove your baking dish from the oven. Your hot dish is ready to serve! Garnish with a dollop of sour cream, slices of green onion, or chopped fresh herbs like parsley if desired.

Video

Notes

If you do not have the Better than Bouillon Beef Base paste, or prefer not to use it, you can omit it but use 1 1/2 cups beef broth INSTEAD of the 1 1/2 cups water.

Nutrition