Healthy Tater Tot Casserole

Healthy Tater Tot Casserole

This healthy tater tot casserole is perfect for the holiday season or any easy dinner. It’s budget-friendly, high in protein, comforting and as healthy as tater-tot casseroles can get!

This delicious recipe is perfect for the holidays and can be made with minimal effort. It takes only about 15 minutes of cooking on the stove and 30 minutes of baking (45 mins in total).

Recipe for Healthy Tater Tot Casserole

Recipe for Healthy Tater Tot Casserole

This version of a Tater Tot Casserole uses very basic and affordable ingredients and turns a classic comfort dish into a healthier vegetable-focused recipe. It uses lentils instead of ground beef, making it cholesterol-free. By switching to lentils, we are making this a lot cheaper too while adding in a healthy protein. You can opt for a plant-based ground meat alternative such as Impossible or Beyond, instead of using red split lentils if you still want a “meaty” casserole while still being cholesterol-free!

Instead of using canned mushroom soup, we are going to use real mushrooms as well as canned coconut milk, to make this dairy-free yet still retain the deliciousness of a creamy mushroom soup.

Since this is a tater tots recipe, go with the healthiest store-bought frozen tater tots you can find (perhaps sodium-reduced ones). Either way, this healthy tater tot casserole will satisfy your cravings and be loved by everyone!

Tater tot casserole with healthy ingredients

Ingredients

  • Tater tots
  • Mushrooms
  • Onion
  • Garlic
  • Red split lentils
  • Vegetable broth
  • Thyme
  • Garlic powder
  • Coconut milk (canned)
  • Frozen mixed vegetables, green beans, or green peas
  • Frozen corn

This Tater Tot Casserole is completely vegetarian, plant-based (vegan), gluten-free, soy-free and nut-free.


How To Make Tater Tot Casserole Healthy

How To Make Tater Tot Casserole Healthy

1. Start making your health tater tot casserole by preheating your oven to 400 degrees F.

2. Heat oil in a non-stick pan or pot and add finely chopped and diced mushrooms, onion, garlic and a pinch (1/4 tsp) of salt, and cook for 2-3 minutes until mushrooms have slightly softened and cooked down.

3. Add in dry red split lentils, vegetable broth, thyme, garlic powder, and onion powder. Mix well and bring to a boil. Once boiling, turn the heat down to a medium-low and simmer for about 10 minutes until the lentils have mostly cooked (they don’t have to be fully cooked) and most of the liquid has been absorbed.

4. Mix in canned coconut milk, frozen vegetables, frozen corn, salt and pepper.

5. Transfer onto a large casserole dish evenly and top with a layer of frozen tater tots to cover.

6. Bake uncovered for about 30 minutes at 400 degrees F or until the tater tots of cooked through.

Voila! A healthy tater tot casserole ready to be served!

Healthy Tater Tot Casserole

HEALTHY TATER TOT CASSEROLE

This recipe is for healthy tater tot casserole! Cooked in under 1 hour, this tater tot casserole is made with all healthy ingredients!
Print Pin Rate
Course: Appetizer, Main Course, Side Dish
Cuisine: Vegan
Keyword: casserole, healthy, tater tot
Prep Time: 3 minutes
Cook Time: 15 minutes
Baking Time: 30 minutes
Total Time: 48 minutes
Servings: 8
Calories: 506kcal

Equipment

  • 1 Large Casserole Dish
  • 1 Large Pan or pot
  • 1 Oven
  • 1 Knife
  • 1 Cutting Board
  • 1 Measuring utensils

Ingredients

  • 1 tbsp oil
  • 2 cups mushrooms (white or cremini), finely diced
  • 1/2 large onion diced
  • 3 cloves garlic minced
  • 1/4 tsp salt
  • 2 cups red split lentils dry
  • 2 cups vegetable broth
  • 1 tsp thyme
  • 1 tsp garlic powder
  • 1 tsp onion powder optional
  • 1 can coconut milk
  • 1 cup frozen mixed vegetables as well as green beans OR green peas
  • 1 cup frozen corn
  • 1/2 tsp salt or to taste
  • 1/2 tsp pepper or to taste
  • 1 bag tater tots frozen, around 800g

Instructions

  • Start making your health tater tot casserole by preheating your oven to 400 degrees F.
  • Heat oil in a non-stick pan or pot and add finely chopped and diced mushrooms, onion, garlic and a pinch (1/4 tsp) of salt, and cook for 2-3 minutes until mushrooms have slightly softened and cooked down.
  • Add in dry red split lentils, vegetable broth, thyme, garlic powder, and onion powder. Mix well and bring to a boil. Once boiling, turn heat down to a medium low and simmer for about 10 minutes until the lentils have mostly cooked (they don’t have to be fully cooked) and most of the liquid has been absorbed.
  • Mix in canned coconut milk, frozen vegetables, frozen corn, salt and pepper.
  • Transfer onto a large casserole dish evenly and top with a layer of frozen tater tots to cover.
  • Bake uncovered for about 30 minutes at 400 degrees F or until the tater tots of cooked through.
  • Serve as a main dish or a side! Enjoy 🙂

Notes

This recipe is gluten-free & soy-free!
If you don’t have red split lentils:
  • traditionally, the non-vegan version of this recipe is made with ground beef so you can feel free to use a plant-based ground beef/meat substitute such as impossible beef or beyond beef. To keep this more budget friendly and healthier, I decided to use red split lentils.
  • you can also use brown or green lentils instead of red split lentils – this will take longer to cook if you’re using dry lentils and you may need more vegetable broth. You can also use canned brown or green lentils to quicken the process but this would mean much less vegetable broth.

Nutrition

Calories: 506kcal | Carbohydrates: 66g | Protein: 17g | Fat: 22g | Saturated Fat: 11g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Sodium: 927mg | Potassium: 1008mg | Fiber: 18g | Sugar: 3g | Vitamin A: 1316IU | Vitamin C: 15mg | Calcium: 62mg | Iron: 6mg

NEED MORE VEGAN RECIPE IDEAS? CHECK THESE OUT:

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