Keto Tater Tot Casserole

This Keto Tater Tot Casserole is a low-carb take on a classic comfort food, replacing traditional tater tots with a keto-friendly alternative. It’s creamy, cheesy, and packed with flavor, perfect for a satisfying meal while keeping carbs in check.

Description

This casserole layers a creamy ground beef mixture with low-carb “tater tots” made from cauliflower or another keto-friendly base. It’s then baked to golden perfection, delivering a dish that’s comforting without the carb overload. Ideal for meal prepping or feeding the family, this keto casserole is as delicious as it is nutritious.

Ingredients

  • For the “Tater Tots”:
    • 1 head of cauliflower (about 4 cups, chopped)
    • 1 cup shredded mozzarella cheese
    • 1 egg
    • 1/4 cup grated Parmesan cheese
    • 1 tsp garlic powder
    • 1 tsp onion powder
    • Salt and pepper to taste
  • For the Casserole:
    • 1 lb ground beef (80% lean or higher)
    • 1 small onion, diced
    • 2 cloves garlic, minced
    • 1 cup heavy cream
    • 1/2 cup beef broth
    • 1 tsp smoked paprika
    • 1/2 tsp ground black pepper
    • 1/2 tsp salt
    • 2 cups shredded cheddar cheese
    • 1 tbsp olive oil or butter for sautéing

Instructions

  1. Prepare the Cauliflower “Tater Tots”:
    1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
    2. Steam the cauliflower florets until tender, about 8-10 minutes. Drain well and pat dry.
    3. In a food processor, pulse the cauliflower until it resembles rice. Transfer to a bowl and combine with mozzarella, Parmesan, egg, garlic powder, onion powder, salt, and pepper.
    4. Form small tot-shaped pieces and place them on the baking sheet. Bake for 20-25 minutes or until golden brown and crispy.
  2. Cook the Beef Mixture:
    1. Heat olive oil or butter in a skillet over medium heat. Add diced onions and cook until translucent, about 3-4 minutes.
    2. Add ground beef and cook until browned, breaking it up as it cooks, about 6-8 minutes.
    3. Stir in garlic and cook for an additional minute.
    4. Add beef broth, heavy cream, smoked paprika, salt, and pepper. Stir well and simmer for 5 minutes until slightly thickened.
  3. Assemble the Casserole:
    1. Preheat oven to 375°F (190°C).
    2. Transfer the beef mixture into a 9×13-inch baking dish.
    3. Layer the baked cauliflower “tater tots” on top of the beef mixture.
    4. Sprinkle shredded cheddar cheese over the top.
    5. Bake in the preheated oven for 15-20 minutes, or until the cheese is melted and bubbly.
  4. Serve and Enjoy:
    Allow the casserole to cool for a few minutes before serving.

Nutrition Facts (per serving, based on 6 servings)

  • Calories: 450
  • Fat: 35g
  • Protein: 25g
  • Total Carbohydrates: 8g
  • Fiber: 3g
  • Net Carbs: 5g