Keto tater tot casserole with ground beef on a white plate
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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.

What makes this recipe better:


  • FEWER CARBS – I know you love your potatoes, I do too! But they’re not keto-friendly, so we’re going to make this a cauliflower tater tot casserole. Trust me, it’s just as delicious.
  • KICK THE CAN – And we’re going to make this healthy tater tot casserole without soup. I know canned soup is quick and convenient, but we both know it’s not healthy.
  • HEALTHY COMFORT FOOD – I promise, even though we’re swapping out the potatoes and canned soup, this healthier tater tot casserole is just as delicious, hearty, and filling as the original.
Keto tater tot casserole with ground beef on a white plate

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Tools You Need to Make this Keto Tater Tot Casserole

Here is the kitchen gear I used to prepare this recipe. I used a Ninja Foodi multi cooker, but see the Handy Tip below for directions on using a Dutch oven instead.

  • Cutting board & knife
  • Measuring cups & spoons
  • Spatula
  • Meat masher
  • Ninja Speedi multi cooker (see below for alternative)

Handy tip!

I made this low carb tater tot casserole in the Ninja Speedi multi cooker. But it can easily be cooked on the stove then baked in the oven. Just fry the meat and vegetables in oven-safe cookware or a Dutch oven, top with the tots and cheese, then bake at 400° for about 30 minutes.

Ingredients to Make Healthier Tater Tot Casserole

Ingredients for low carb tater tot casserole, including ground beef, chopped onions and mushrooms, seasonings, heavy cream and beef broth, cauliflower tots, and cheddar cheese.

Full List of Ingredients

Here’s everything I used in this recipe, along with some suggestions for swaps. But also check out the Tips section below for a vegetarian option, as well as one using a healthy canned soup.

  • Grass-fed ground beef
  • White onion
  • Mushrooms
  • Heavy cream
  • Beef broth
  • Arrowroot flour
  • Worcestershire sauce
  • Garlic powder
  • Onion powder
  • Oregano
  • Parsley
  • Seasoned salt
  • Cumin
  • Paprika
  • Cauliflower tots
  • Cheddar cheese

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.

Ground beef, onions, and mushrooms are sautéed together to make a healthy version of tater tot casserole

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.

Heavy cream and beef broth are mixed together in a bowl to make the sauce for healthy tater tot casserole (no canned soup)

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.

Cream sauce is poured over the beef, onions, and mushrooms to make a healthy tater tot casserole.

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

Cauliflower tots cover a keto tater tot hotdish.

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.

A light layer of shredded cheddar cheese tops an easy healthy tater tot casserole.

Tips & FAQs

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.

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.

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

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.

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

Keto tater tot casserole with ground beef on a white plate

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.

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

Nutrition panel for healthy tater tot casserole, low carb.

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