Chicken and Tater Tot Casserole Healthier Version
Satisfy your comfort food cravings with this Healthier Chicken and Tater Tot Casserole, a lightened-up twist on a family favorite! Packed with lean protein from tender chicken breast, nutrient-rich mixed vegetables, and a creamy Greek yogurt-based sauce, this dish feels indulgent without the guilt. The real game-changer? Crispy cauliflower tater tots that add a wholesome, low-carb upgrade to the classic recipe. Topped with melty reduced-fat cheddar cheese and baked to perfection, this easy casserole delivers all the cozy flavors you love in just 50 minutes. Perfect for busy weeknights, this nutritious meal is also kid-approved and reheats beautifully for leftovers. Garnish with fresh parsley for a vibrant finishing touch and serve up a comfort classic with a healthy twist!
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Recipe Information
Ingredients
- 2 cups Cooked chicken breast
- 16 oz Frozen cauliflower tater tots
- 1 cup Low-fat plain Greek yogurt
- 1 cup Low-sodium chicken broth
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 cup Shredded reduced-fat cheddar cheese
- 2 cups Frozen mixed vegetables (e.g., peas, carrots, green beans, corn)
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- Olive oil spray
Instructions
Preheat your oven to 400°F (200°C). Lightly spray a 9x13-inch casserole dish with olive oil spray.
Dice or shred the cooked chicken breast into bite-sized pieces and set aside.
In a large mixing bowl, combine the low-fat Greek yogurt, low-sodium chicken broth, garlic powder, onion powder, salt, and black pepper. Mix well to create a creamy sauce.
Add the shredded chicken, frozen mixed vegetables, and half of the shredded reduced-fat cheddar cheese to the sauce. Stir until everything is evenly coated.
Pour the mixture into the prepared casserole dish and spread it out into an even layer.
Top the mixture with the frozen cauliflower tater tots, arranging them in a single layer to fully cover the casserole.
Sprinkle the remaining shredded reduced-fat cheddar cheese over the tater tots.
Bake in the preheated oven for 30-35 minutes, or until the tater tots are golden brown and crisp and the casserole is bubbling.
Remove from the oven and let it cool for 5 minutes. Garnish with freshly chopped parsley before serving, if desired.
Serve warm and enjoy your healthier chicken and tater tot casserole!
Nutrition Facts
Calories |
374 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.8 g | 16% | |
| Saturated Fat | 4.3 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 802 mg | 35% | |
| Total Carbohydrate | 24.9 g | 9% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 5.6 g | ||
| Protein | 38.4 g | 77% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 232 mg | 18% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 591 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
