Healthy Keto Tater Tot Casserole

Looking for a delicious, yet healthy, keto tater tot casserole recipe? Grass-fed ground beef, onions, mushrooms and a creamy sauce are topped with cauliflower tots and cheddar shreds for a low carb take on this favorite comfort food.

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Ingredients to Make Healthier Tater Tot Casserole

Substitutions

Vegetables I chose to use onions and mushrooms in this version, but sometimes I also swap chopped celery for the mushrooms and swap celery salt for the cumin.

Many people like to add carrots and peas in a healthy tater tot hotdish, but they aren’t low carb friendly. If you aren’t limiting your carbs feel free to use them.

Arrowroot flour I avoid cornstarch, but you could use it instead of the arrowroot flour.

Seasonings I like this combination of seasonings in this healthy version of tater tot casserole because I think they complement the cauliflower tots nicely. But the amounts can be adjusted or other seasonings could be used, too.

How to Make this Low Carb Healthy Tater Tot Casserole in the Ninja Speedi Multi Cooker

I love making recipes in my Ninja Speedi, but this recipe can be made in other multi cookers, too. Or if you prefer, it can be prepared on the stove top and baked in the oven. See the Handy Tip above.

Step 1 Place the ground beef, mushrooms and chopped onion in the cooking pot of the Ninja Speedi. Fry on the SEAR/SAUTE program on temperature setting 4 or 5. Fry until cooked all the way through, breaking up with the meat masher frequently.

Step 2 While the meat and veggies cook, stir the arrowroot flour into a couple tablespoons of water until dissolved. Mix together the arrowroot flour, broth, heavy cream, and seasonings until well combined.

Step 3 When the meat is done, pour the sauce mixture over it and stir frequently for a couple minutes while it thickens.

Step 4 Once the sauce has thickened, turn off the SEAR/SAUTE program. Cover the meat mixture with a single layer of the cauliflower tots. Close the lid and cook on the BAKE/ROAST program at 325° for about 25 minutes. Top with the cheddar cheese and bake another 5 minutes to melt.

Tips & FAQs

Want a low carb tater tot casserole, but not necessarily keto?

I’ve actually started adding carbs back into my diet, so here are a few suggestions to increase carbs in this recipe but still keep it low carb.

• Swap half, or all, of the cauliflower tots for tater tots. If using all tater tots, make sure to just cover the top of the dish, don’t pile them on.
• Add peas and carrots to the beef mixture, and use whole milk or half-n-half for the heavy cream.
• Use a leaner ground meat, like turkey or chicken.

What’s the difference between a “casserole” and a “hotdish?”

Nothing. “Casserole” and “hotdish” are used interchangeably to mean the same thing. Each term is popular in different areas. So if you’ve been searching for “healthy tater tot hotdish” you’re in the right place.

How to make it vegetarian

I’ve actually developed a totally different recipe for my daughter who follows a vegetarian diet (see below). Maybe I’ll post it sometime, but for now here are my suggestions to make a healthy vegetarian tater tot casserole:

• use a meat substitute in place of the beef—my daughter’s favorite is this one
• in my vegetarian recipe I used a mixture of beans, chopped baby Bella mushrooms, and walnuts for the meat

How to make it dairy free

To make a dairy free tater tot casserole, I would swap the heavy cream for an unsweetened, unflavored soy milk or oat milk. Then swap in a dairy free cheddar cheese. I love this one.

How to make it with canned soup

I really don’t like to use processed foods, but if you’re really pressed for time, you can swap the heavy cream, broth, arrowroot powder and all the seasonings for a can of mushroom soup. I highly recommend this one or this one. You may need to add some broth or water.

Recipe Card for Keto Tater Tot Casserole

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Healthy Keto Tater Tot Casserole

Yield: 4

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Looking for a delicious, yet healthy, keto tater tot casserole recipe? Grass-fed ground beef, onions, mushrooms and a creamy sauce are topped with cauliflower tots and cheddar shreds for this low carb take on this favorite comfort food.

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Ingredients

• 12 oz grass-fed ground beef
• 1 small onion, chopped
• 1 cup mushrooms, chopped
• 1 cup beef broth
• 1/2 cup heavy cream
• 1 TBSP arrowroot flour
• 1 TBSP Worcestershire sauce
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/4 tsp pepper
• 1/2 tsp dried oregano
• 1/2 tsp dried parsley
• 1/4 tsp seasoned salt
• 1/4 tsp cumin
• 1/4 tsp paprika

Instructions

1. Place the ground beef, mushrooms and chopped onion in the cooking pot of the Ninja Speedi. Fry on the SEAR/SAUTE program on temperature setting 4 or 5. Fry until cooked all the way through, frequently breaking up with the meat masher.

2. While the meat and veggies cook, stir the arrowroot flour into a couple tablespoons of water until dissolved. To make the sauce, mix together the arrowroot flour, broth, heavy cream, and seasonings until well combined.

3. When the meat is done, pour the sauce mixture over it and stir frequently for a couple minutes while it thickens.

4. Once the sauce has thickened, turn off the SEAR/SAUTE program. Cover the meat mixture with a single layer of the cauliflower tots. Close the lid and cook on the BAKE/ROAST program at 325° for about 25 minutes. Top with the cheddar cheese and bake another 5 minutes to melt.

Nutrition Info

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