Overhead view stone plate with serving of tater tot casserole, fork on side of plate

Healthy Tater Tot Casserole with Beef and Lentils

Get those comfort-food flavors and coziness, but infused with nutrition from the addition of lentils, ground beef, and plenty of veggies. This high-protein, high-fiber version of tater tot casserole is free of highly processed ingredients and it’s family friendly, too.

Prep: 20 minsCook: 35-40 minsTotal: 55-60 mins
Servings: 9 servings 1x


  • 3 teaspoons avocado oil, divided
  • 1 medium yellow onion, diced
  • 1 lb lean ground beef (we use 90/10 or 93/7)
  • 3 cups diced mushrooms (8 oz package)
  • 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
  • 1 (15-ounce) can cooked lentils (or 2 cups cooked lentils)
  • 1 (12-ounce) bag frozen mixed vegetables
  • 1 cup frozen cauliflower rice
  • 1 ½ cups shredded cheddar cheese, divided
  • 1 (28-ounce) package frozen tater tots or crispy crowns


  1. Preheat the oven to 400°F. Mist a 9×13 baking dish with cooking spray and set aside.
  2. In a skillet over medium-high heat, add one teaspoon of oil and onions. Sauté for 2 minutes then add the ground beef. Break into small pieces as it cooks through, about 8-10 minutes.
  3. Drain the cooked onion-ground beef mixture, if needed, and transfer it to the prepared baking dish.
  4. To the same skillet, add the remaining 2 teaspoons avocado oil and the mushrooms. Cook over medium heat for 2-4 minutes or until mushrooms are soft. Add the flour, stirring to evenly coat the mushrooms. Slowly add the broth one cup at a time, stirring constantly to avoid flour lumps. Simmer for 3-5 minutes or until thickened. Add the salt, garlic and onion powders, and black pepper. Stir to combine. 
  5. Pour the mushroom mixture into the baking dish over the ground beef mixture. Add the cooked lentils, frozen mixed vegetables, frozen cauliflower rice, and 1 cup of the shredded cheese. Stir well.
  6. Stir and spread the mixture out evenly in the baking dish.
  7. Layer the tater tots over top of it in an even layer and press down very lightly. Sprinkle the remaining ½ cup shredded cheese on top. 
  8. Bake for 35-40 minutes or until bubbly and the tater tots are golden brown on top.
  9. Remove from the oven, let cool for 5 minutes before serving.

Nutrition Information

  • Serving Size: 1/9th of casserole
  • Calories: 390
  • Fat: 20 g
  • (Sat Fat: 8 g)
  • Sodium: 676 mg
  • Carbohydrate: 29 g
  • (Fiber: 6 g
  • Sugar: 4 g)
  • Protein: 28 g
  • Cholesterol: 58 mg


© The Real Food Dietitians
Recipe By: Ana Ankeny