The classic Midwest hotdish gets a low-carb makeover in this Tater Tot Casserole using Cauliflower Tots! It retains everything you love about the original—the savory ground beef and cream of mushroom filling, the gooey cheese, and the crispy topping—but slashes the carbs and boosts the veggies. It’s a stealthy way to eat more vegetables while enjoying pure comfort food.
Why You’ll Love This Recipe
Keto & Low Carb Friendly
By swapping potato tots for cauliflower tots (available in the freezer aisle or homemade), you drastically reduce the starch. Cauliflower tots bake up crispy and golden, providing that necessary crunch without the carb load.
Creamy Comfort
The filling is rich and savory, flavored with onions, garlic, and a creamy binder. It bubbles up through the tots, creating a dish that is warming and satisfying. It’s perfect for cold nights or potlucks where you need a dish that everyone can eat, regardless of dietary restrictions.
Ingredients
- 1 lb ground beef
- 1 bag (16oz) frozen cauliflower tots
- 1 can cream of mushroom soup
- 1 cup frozen green beans
- 1.5 cups cheddar cheese, shredded
- 1 small onion, diced
- 1 tsp Worcestershire sauce
Instructions
- Brown beef and onion. Drain.
- Mix in soup, green beans, Worcestershire, and half the cheese.
- Spread in baking dish. Arrange cauliflower tots on top.
- Bake at 400°F for 20-25 mins. Top with remaining cheese and melt.
Ingredient Highlights & Substitutions
Essential Ingredients
Ground Beef or Turkey: The protein base.
Cauliflower Tots: Frozen veggie tots are convenient and tasty.
Cream of Mushroom Soup: Or a homemade keto mushroom sauce.
Green Beans: Stirred into the beef for extra nutrition.
Cheddar Cheese: Essential for binding the topping.
Smart Substitutions
You can make your own cauliflower tots if you can’t find them frozen. Broccoli tots work too! Ground pork or sausage adds extra flavor to the base.
Step-by-Step Instructions
Prep Phase
Preheat oven to 400°F (200°C). Grease a 9×13 pan.
Cooking Phase
Brown the ground beef and onion. Drain fat. Stir in the soup, green beans, and seasonings.
Spread the beef mixture in the baking dish. Top with half the cheese.
Arrange the cauliflower tots in a single layer over the beef.
Bake for 20-25 minutes. Sprinkle remaining cheese on top and bake 5 more minutes until melted and tots are crispy.
Pro Tips for Perfect Results
Technique Secrets
Cauliflower tots can be softer than potato ones. To get them crispy, bake the casserole on a higher rack in the oven, or broil for the last 2 minutes. Don’t cover the dish with foil, or the tots will steam.
Common Mistakes to Avoid
Don’t add extra milk to the soup concentrate; the frozen tots and beans release moisture as they cook.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 350 kcal |
| Protein | 25g |
| Carbohydrates | 15g |
| Fat | 22g |
Serving Ideas & Pairings
Presentation & Plating
Serve with hot sauce or ketchup on the side.
Pairing Suggestions
A side salad is all you need. If you are exploring veggie swaps, try our Cajun Potato Soup (Cauliflower Swap) for another low-carb comfort meal.
Frequently Asked Questions
Q1? Are cauliflower tots gluten-free?
Check the package; some use wheat flour binders.
Q2? Can I freeze this?
Yes, before or after baking.
Q3? Can I use fresh cauliflower?
It won’t be crispy like tots, but you can use riced cauliflower for a shepherd’s pie style dish.
Conclusion
Tater Tot Casserole with Cauliflower Tots allows you to indulge in a childhood favorite while sticking to your health goals. It’s crispy, creamy, and guilt-free.
