Keto Tater Tot Casserole
{THM:S, Low Carb, Ketogenic}
A well-loved favorite growing up, my Keto Tater Tot casserole takes all of those childhood flavors and makes them keto-friendly and low carb!
Keto Tater Tot Casserole
Easy keto dinners are my favorite, and I'm a big fan of casseroles and slow cooker meals. What is better than dumping everything in a dish and being done, am I right?
It feels like we are constantly on the go with gymnastics, swimming, piano, and homeschool co-op, and so several times a week we just need simple, easy, low-carb diet friendly, but tasty meals that are ready when we walk in the door so we don't eat out and blow our budget.
Use the Jump To Recipe Button to skip straight to the printable recipe.
I love this Keto Tater Tot Casserole because it only takes a handful of simple ingredients and most can be found in my pantry and freezer at any given moment. I almost always have cauliflower rice and hamburger in my freezer, cheese in my fridge, and cream of mushroom soup in my pantry. And this comfort food meal is one I can throw together quickly with just those ingredients.
The whole family will love this meal!
Ingredients for Keto Tater Tot Casserole
Quality keto ingredients can be hard to find. Either you have to pay tons of money for them, shipping costs an arm and a leg, OR you have to buy an entire case just to try one product.
This is exactly why I love sourcing specialty ingredients from Netrition.com. The benefits:
Use code FITMOMJOURNEY to save $$
The largest selection of keto, low carb, gluten free, and paleo products
At the lowest prices on the internet
You can try just one or 2 products at a time
No membership fees
Earn rewards on every order
Fast shipping!
Give Netrition a try – I think you'll love it like my family does!
{don't forget code FITMOMJOURNEY to save $$}
Grass-Fed Ground Beef, cooked and drained (I used ButcherBox. Their quality is amazing)
Onion, diced
Garlic, minced
Cream of Mushroom Soup
Shredded Cheddar Cheese
Frozen Riced Cauliflower
Salt & Black Pepper, to taste
Did you know I have an Amazon Storefront? I've stocked it with all of my favorite clean, primal, products – products you'll actually find in my pantry every single day.
No more hunting for just the right product – you can find them all right HERE.
DID YOU MAKE THIS RECIPE?
If you try this recipe I would love to see it and share it! Tag me on IG @fitmomjourneythm, using the hashtag #fitmomjourney
How To Make Keto Tater Tot Casserole
The first step is cooking your cauliflower rice. I use steamer bags, so I pop them in the microwave (2 bags) and cook them for the allotted time. Once they are cooked, empty the bags into a colander over the sink to drain any excess water off.
If you haven't yet, now is the time to cook your ground beef over medium-high heat, and drain off the excess fat.
Lightly grease a 9 inch baking dish. Mix the cooked ground beef, onion, garlic, cream of mushroom soup, and salt and pepper in a medium bowl. Spread in the bottom of the baking dish.
Top with 1 cup of the shredded cheese (I know, lots of cheese!), followed by the drained cauliflower, more salt and pepper, and finally the remaining cup of the shredded cheddar cheese.
Bake for 35-40 minutes, until the cauliflower starts to brown and the cheese on top is melted and golden brown.
Serve & enjoy!
Check out these other recipes you might like:
Keto Pumpkin Cookies with Maple Cream Cheese Frosting
Keto Tater Tot Casserole
Keto Gumbo
Slow Cooker Crack Chicken
Keto White Chicken Enchiladas
Keto Cream Cheese Pancakes
Keto 7-Layer Bars
Chocolate Chip Peanut Butter Cookie Dough Fat Bombs
Keto Coffee At Starbucks {What To Order}
Keto Bagel Dogs
Copycat Starbucks Bacon Gruyere Sous Vide Egg Bites
Keto Cinnamon Roll in a Mug
Fluffy Keto Sugar Cookies
Keto Samoa Bars
Fathead Ketogenic Bagels
Keto Crockpot Ribs
Keto Lemon Bars
Keto Tater Tot Casserole
A well-loved favorite growing up, my Keto Tater Tot casserole takes all of those childhood flavors and makes them keto-friendly and low carb!
Ingredients
- 1 lb Grass-Fed Ground Beef, cooked and drained (I used ButcherBox. Their quality is amazing)
- 1/2 onion, diced
- 2 cloves Garlic, minced
- 10.75 oz Can Cream of Mushroom Soup
- 2 cups Shredded Cheddar Cheese
- 2 cups Frozen Riced Cauliflower
- Salt & Pepper, to taste.
Instructions
- Begin by cooking your cauliflower rice. I use steamer bags, so I pop them n the microwave (2 bags) and cook them for the allotted time. Once they are cooked, empty the bags into a colander over the sink to drain any excess water off.
- Lightly grease a 9 inch baking dish. Mix the cooked ground beef, onion, garlic, cream of mushroom soup, and salt and pepper. Spread in the bottom of the baking dish.
- Top with 1 cup of the shredded cheddar, followed by the drained cauliflower, more salt and pepper, and finally the remaining cheese.
- Bake for 35-40 minutes, until the cauliflower starts to brown and the cheese on top is melted.
- Serve & enjoy!
If you haven't yet, now is the time to cook your ground beef over medium-high heat, and drain off the excess fat.
Nutrition Information:
Yield: 12 Serving Size: 1/12th recipeAmount Per Serving: Calories: 170Total Fat: 10gCarbohydrates: 4gFiber: 1gProtein: 13g
xoxo,
Gretchen
Ready to start your Keto journey? Let me show you how:
This post may contain affiliate links. See my disclosures for more information.
FAQ's for Cauliflower Tater Tot Casserole Recipe
I Don't Like To Use “Cream Of” Soups. What Can I Use Instead?
If you don't eat cream of soups, swap it out for equal parts sour cream, plus 1 Tbsp. Onion Powder, and 2 tsp. Garlic Powder. This is a great recipe for when you need to be really flexible with ingredients.
Can I use Cauliflower Tater Tots Instead?
If the ingredients and macros of ow carb cauliflower tots fit within your keto diet, yes. Arrange them in a single layer, and make sure to bake the casserole at least as long as listed on the package to end up with crispy tots. Keto Cauliflower Tots may have ingredients that you don't want to use, though, so be sure to read the ingredient list. We do not use low carb cauliflower tots in our house.
Can I add Green Beans To This Casserole?
Yes! Green beans can be added underneath the cauliflower layer, but on top of the ground beef layer. Bake the same way.
How Many Net Carbs per Serving?
The full nutritional information can be found at the bottom of the recipe card. Each serving has 3 net carbs.
How To Store The Casserole?
We, like many busy families, prepare this recipe for meal prep. So, after the casserole has been removed from the oven and is cool, portion into individual servings in airtight containers and store in the refrigerator for up to 4 days.
What temperature should I bake this at?
What temp?
Sorry, I’m having trouble with this page, but it’s 350 🙂
Do you cook the hamburger before going into the dish and bake?
Yes, the hamburger goes in cooked.
What substitute for the canned mushroom soup ( not good for my family) would you recommend?
My Keto Kitchen has a great homemade recipe here: https://www.myketokitchen.com/keto-recipes/classic-ketogenic-creamy-mushroom-soup/
Thanks for that recipe for keto mushroom soup! Cream of Mushroom Soup (Campbells or other store-bought soups) aren’t keto because of the flour and other ingredients. So the soup recipe will enable me to try your delicious looking recipe! But I do have one quick question for you…would you use the soup recipe as is an lower the amount of liquid in your recipe? The soup recipe doesn’t look condensed, is why I’m asking. Thanks!
Well, they are keto, just not “clean” keto. Definitely a personal choice, and if you’re trying to avoid gluten or stay cleaner, a homemade choice is definitely a better option. But to answer your question: I used condensed soup, so probably the best option would be to use approximately 1.25 cups of the homemade soup + 1 tsp. of Xanthan Gum or Glucomannan to thicken it up just a bit. Hope that helps!