Powered by the ESHA Research Database © 2018, ESHA Research, Inc. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. In a large bowl combine the onion, bell pepper, sausage, spinach, 1/2 cup cheddar cheese, eggs and milk. Layer the tater tots in an even layer in the bottom of the pan. (-) Information is not currently available for this nutrient. Grease a 9 x 9 pan with nonstick cooking spray. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Feel free to customize your casserole with your favorite toppings.Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. This healthier tater tot casserole is even better with toppings! I added jalapeños, avocado, hot sauce, and green onion to add a little extra flavor.You can easily make this healthy tater tot casserole recipe vegan by using vegan cheese instead of dairy cheese.We don’t want the casserole to be soggy, so draining the liquid off if important. Be sure to drain the beans and tomatoes before adding them to the skillet.(Be sure your baking dish can be broiled if you’re not using a cast iron skillet.) To make the tater tots extra crispy, switch the oven to broil for 1-2 minutes before removing the skillet from the oven.Next, add in the onion and garlic for the aromatics. Then add in the Impossible meat until cook until browned. If you don’t have an oven-safe skillet, transfer the vegetable mixture to a baking dish before adding the cheese and tater tots. Start by cooking the onion and garlic in a cast iron skillet. I recommend using a cast iron skillet so you can take it directly from the stovetop to the oven.Add the beans, tomatoes, and seasonings and continue to cook until the mixture has thickened. How to Make a Vegetarian Tater Tot Casserole Cook the onion and peppers until softened. Tater tots: These potato puffs create the top layer of the casserole and provide a crispy texture.Substitute with other shredded cheese, such as mozzarella, pepper jack, or a vegan cheese alternative. Shredded cheddar cheese: adds richness and flavor to the casserole.Garlic powder: adds flavor and depth to the casserole.Add the sausage and stir for a couple of minutes until it starts to brown. Add the garlic and onions, season with salt and ground black pepper, and cook over medium heat until soft but not brown. Heat the oil in a 12-inch cast iron skillet. Substitute with smoked paprika or chili powder to add heat. Preheat the oven to 350 degrees Fahrenheit. Paprika: adds a mild smokiness and color to the casserole.Ground cumin: adds a warm, earthy flavor to the casserole.Diced tomatoes: I used diced tomatoes with green chilies but if you don’t want this to be spicy, you can use regular diced tomatoes or fire-roasted diced tomatoes.Feel free to substitute with black beans or kidney beans. Pinto beans: Beans add protein and fiber to the casserole.You can substitute these with any other bell pepper color. Add raw cashews, cornstarch or flour, Braggs, onion and garlic powder, and water to your blender and blend until completely smooth (Photo 2). Red and green bell peppers: These provide color, flavor, and texture to the casserole.Feel free to substitute with 3 small shallots. Onion: A little onion adds a savory flavor to the base of the casserole.Olive oil: used to sauté the onion and bell peppers until they are softened.This tater tot casserole is great for breakfast, brunch, or dinner! Ingredients & Substitutions I kept the classic tater tot topping, but I was able to fill this recipe with a lot of vegetables and beans to keep it on the healthier side. While many variations (such as a classic Minnesota Hot Dish) use cream of mushroom soup and lots of cheese, I wanted to keep this version a little lighter. Press down any that are creating a double layer. Alex and I were both born and raised in the Midwest, meaning we’ve had our fair share of tater tot casseroles. Layer the cooked tater tots in the bottom of the casserole dish.
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