What can I say? I love casseroles. I love them any time of day. Recently I had a chicken pot pie, but this time I decided to go with something vegetarian! Yeah, I know. I looks like there’s meat in there, but really there isn’t! I used some vegetarian ground ‘meat’ in this Cowboy Casserole that takes no time at all to come together. There’s veggies, cheese, soup, ground ‘meat’ and then tater tots on top to round it out and keep it light but still hearty and filling.

When I saw the original idea for this Cowboy Casserole, I just knew that I wanted to lighten it up and put a little bit more of a healthified take on it. The first thing I did was to swap out the meat. I also halved the recipe and used a reduced fat version of not only the mushroom soup, but also for the shredded cheese too! As usual, I swap out sour cream with greek yogurt anytime that I can get away with it.

It turned out delish! Now, if you really wanted, you could swap the vegetarian ‘meat’ out for ground turkey, chicken, or a lean ground beef. No matter which way you go, meatless or not, you’re sure to love this casserole. It’s great for picky eaters since tater tots make everything better. Especially casseroles.

Cowboy Casserole

Yield: 6

Author: The Skinny Fork (Amanda Plott)

Prep time: 10 MinCook time: 25 MinTotal time: 35 Min

A tasty vegetarian casserole that combines vegetarian 'meat', veggies, cheese, and even some tater tots on top!

Ingredients

1 Lb. Vegetarian Ground 'Meat' (Beyond Meat or Impossible Burger)
1/2 White Onion, Chopped
1/2 Green Bell Pepper, Chopped
8 Oz. Can Salt-Free Corn, Drained
8 Oz. Reduced Fat Cream of Mushroom Soup
1 C. Shredded Reduced Fat Cheddar
5 Oz. Diced Tomatoes & Green Chiles, Undrained
1/4 C. Unsweetened Almond Milk
2 Tbsp. Pain Fat Free Greek Yogurt
15 Oz. Frozen Tater Tots, Thawed

Instructions

Preheat the oven to 375 degrees F and lightly coat the inside of an 8x8 or 9x9" baking dish, set aside.
Place the 1 Lb. Vegetarian Ground 'Meat', 1/2 White Onion, and 1/2 Green Bell Pepper into a medium skillet to cook over medium-high heat until the 'meat' is cooked through and the veggies are tender. Remove from heat and set aside.
In a large bowl, stir together the 8 Oz. Can Salt-Free Corn, Drained, 8 Oz. Reduced Fat Cream of Mushroom Soup, 1 C. Shredded Reduced Fat Cheddar, 5 Oz. Diced Tomatoes & Green Chiles, 1/4 C. Unsweetened Almond Milk, and 2 Tbsp. Pain Fat Free Greek Yogurt.
Add the meat and veggies to the bowl and stir to combine.
Transfer the mixture to the prepared baking dish.
Top with the 15 Oz. tater tots.
Place in the oven to bake for 25-30 minutes or until the sides are bubbling and the tater tots are browned.
Once done, remove from the oven and enjoy!

Nutrition Facts

Calories

286.64

Fat (grams)

10.6

Sat. Fat (grams)

2.46

Carbs (grams)

24.4

Fiber (grams)

2.6

Net carbs

21.79

Sugar (grams)

2.28

Protein (grams)

23.62

Sodium (milligrams)

15316.34

Cholesterol (grams)

54.09

Nutritional Claims: Sugar Conscious • Vegetarian • Pescatarian • Egg Free • Peanut Free • Fish Free • Shellfish Free • Pork Free • Red Meat Free • Crustacean Free • Celery Free •Mustard Free • Sesame Free • Lupine Free • Mollusk Free • Alcohol Free • Sulphite Free • Kosher