Sweet Potato Tater Tot Casserole
Try Sweet Potato Tator Tot Casserole. Elevate with sweet potato hashbrown tots & homemade cream of mushroom soup with sweet peppers & corn for a guilt-free meal.
My kids absolutely love tater tot casserole, but me? Not so much. Let’s be real—the store-bought tots are full of stuff I just don’t want in my body. Things like soybean oil, which, by the way, makes up about 25% of the average American diet (thanks to all the processed foods), and xanthan gum, a known inflammatory agent. Don’t even get me started on the cream of mushroom soup—it’s loaded with seed oils and a whopping 57% of your daily sodium. Plus, who really knows what’s in these processed foods? Manufacturers aren’t required to list everything, and that alone gives me trust issues!
Sweet Potato Tater Tot Casserole
So, I decided to flip the script and create my own version of tater tot casserole with only wholesome, God-given ingredients. We’re talking bell peppers, sweet corn I canned myself, homemade cream of mushroom soup, and sweet potato tots. No mystery additives here, just real food you can feel good about.
And while I don’t personally count calories anymore (life’s too short!), I know some people do. Whether it’s for health reasons or just a habit you can’t shake—you know who you are! My homemade tater tot casserole comes in at just 345 calories per serving, compared to the typical 444 calories in a traditional one. Not only that, but mine has almost half the carbs, the same amount of protein, and less fat.
What Makes It Better?
Let’s talk ingredients for a second. Traditional tater tots? They’ve got a laundry list of things that make me cringe:
- Maltodextrin (ultra-processed carb)
- Oat Flour (Okay, I’m cool with this one)
- Mono and Diglycerides (Honestly, does anyone know what these do to us?)
- Soybean Oil (Hard pass)
- “Spice” (Vague much?)
- Xanthan Gum (Inflammation city)
My sweet potato tater tot casserole? It’s all about transparency and simplicity. Real ingredients, real flavor.
Looking for Something More Traditional?
If sweet potato tots aren’t your thing, no worries! Check out my Tater Tot Casserole with Homemade Tots. It’s still way healthier than the store-bought version and, trust me, it tastes so much better. Plus, you get to skip all the unnecessary additives.
At the end of the day, I just want to feed my family meals that I feel good about. And if I can enjoy a comforting tater tot casserole without all the weird stuff, that’s a win. So, if you’re looking to level up your tater tot game, give this sweet potato version a try—it’s just as comforting and way better for you!
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Sweet Potato Tot Casserole
Ingredients
Sweet Potato Tots:
- 3 tbsp avocado oil
- 1 shredded sweet potato (drained on a paper towel)
- 1 Large eggs (slightly beaten)
- 2 tbsp flour
- ¼ cup shredded cheese (cheddar or your choice)
Ground Beef Layer:
- 2 tsp avocado oil
- 1 bell pepper (chopped)
- ½ large yellow onion
- 1 lb ground beef
- 1 tbsp garlic powder
- 1 tbsp onion powder
- ½ tsp cayenne pepper
- 1 tsp smoked paprika
- 1 cup sour cream
- 1½ cups sweet corn (frozen or fresh)
- 2 slices cooked and cumbled bacon
- ½ tsp black pepper
- ¾ tsp salt
Cream of Mushroom Soup:
- 4 tbsp butter
- 1 large onion (minced)
- 2 garlic cloves (minced)
- ½ lb mushrooms (thinly sliced)
- ¼ cup white wine (optional)
- 1 cup chicken broth
- 1 tsp thyme
- ½ tsp black pepper
- ¼ cup Heavy Whipping Cream
- 1 tsp salt
Instructions
- Preheat oven to 350°F (175°C).
Prepare the Ground Beef Mixture
- In a large skillet over medium heat, add 2 tsp avocado oil) and heat until hot. Add 1 bell pepper and ½ large yellow onion. Cook until the vegetables are translucent (about 5 minutes).
- Add 1 lb ground beef, 1 tbsp garlic powder, 1 tbsp onion powder, ½ tsp cayenne pepper, and 1 tsp smoked paprika. Cook until the beef is no longer pink. Drain off any excess fat.
- Stir in 1 cup sour cream, 2 slices cooked and cumbled bacon, 1½ cups sweet corn, ½ tsp black pepper and ¾ tsp salt.
- Spread the ground beef mixture evenly on the bottom of a 9×13-inch casserole dish.
Make the Cream of Mushroom Soup
- In the same skillet, melt 4 tbsp butter over medium heat. Add 1 large onion, chopped, and 2 garlic cloves, minced. Continue to cook, stirring often, until soft and translucent (about 5 minutes).
- Add ½ lb mushrooms, ¼ cup white wine, 1 cup chicken broth, 1 tsp thyme, and ½ tsp black pepper. Bring the mixture to a boil and cook for about 5 minutes, letting it reduce slightly.
- Stir in ¼ cup Heavy Whipping Cream and 1 tsp salt, then remove from heat.
- Pour the homemade mushroom soup over the ground beef mixture in the casserole dish.
Prepare the Sweet Potato Tots
- In a medium mixing bowl, combine 1 shredded sweet potato, 1 Large eggs, 2 tbsp flour, and ¼ cup shredded cheese.
- Form the sweet potato mixture into small, flattened patties (about the size of tater tots).
- Heat 3 tbsp avocado oil in a large skillet over medium heat. Fry the sweet potato patties in the skillet until golden brown on both sides, about 3-5 minutes per side. Drain on paper towels.
- Place the sweet potato tots on top of the mushroom soup layer in the casserole dish.
- Bake the casserole, uncovered, in the preheated oven for 25 minutes or until hot and bubbly.
- Remove from oven and rest on the counter for 10 minutes to thicken the sauce before serving.