Low-Fat Tater Tot Casserole Recipe

This Low Fat Tater Tot Casserole is everything you love about cozy, classic comfort food—made smarter for your healthy lifestyle. By using lean ground turkey, a lightened-up creamy sauce, and oven-baked reduced-fat tater tots, this dish clocks in at under 9 grams of fat per serving. It’s a kid-friendly, crowd-pleasing, low-calorie meal that doesn’t feel like a compromise. Whether you’re watching your fat intake or just want a lighter version of an old favorite, this one brings all the comfort with none of the guilt.

About This Recipe

The top gets golden and crisp, the middle is creamy and savory, and every bite is packed with cozy, familiar flavor. It’s a little crunchy, a little creamy, and totally crave-worthy. The combo of lean turkey, tender vegetables, and a layer of crispy tots is pure comfort.

Practically speaking, this is a one-pan dinner hero. It’s simple to throw together, great for meal prep, and makes excellent leftovers. It’s especially perfect for busy weeknights or as a dish to bring to potlucks or casual gatherings.

Why This Recipe Belongs in Your Diet

Using 93% lean ground turkey cuts down on saturated fat while still delivering satisfying protein. The homemade light sauce (using low-fat milk and Greek yogurt) avoids the heavy cream-of-something soups, giving you control over the fat content without losing that creamy texture. This is a hearty, filling dinner that keeps your fat intake in check.

What You’ll Need (Ingredients)

We’re building layers of flavor with lean meat, creamy yogurt, and crispy tots—nothing fancy, just smart swaps that work.

• 1 lb 93% lean ground turkey: A low-fat protein that forms the base of the casserole.
• 1 small onion, diced: Adds natural sweetness and depth to the filling.
• 2 cloves garlic, minced: Boosts flavor without adding fat.
• 2 cups frozen mixed vegetables: For color, fiber, and a nutritional boost.
• 1 tablespoon all-purpose flour: Helps thicken the light sauce.
• 1/2 cup low-sodium chicken broth: Adds moisture and umami to the filling.
• 1/2 cup fat-free plain Greek yogurt: Replaces heavy cream with protein-rich creaminess.
• 1/2 cup 1% milk: Keeps the sauce light and smooth.
• 1 teaspoon Worcestershire sauce: Adds a savory, slightly tangy depth.
• 1/2 teaspoon salt: Seasoning base—adjust to taste.
• 1/4 teaspoon black pepper: Just enough to bring balance.
• 2 cups reduced-fat frozen tater tots: The crispy topping you know and love, with fewer grams of fat.
• Optional: 1/4 cup reduced-fat shredded cheddar cheese: For a little melty bonus without overdoing it.

How to Make Low-Fat Tater Tot Casserole

1. Preheat oven to 400°F (200°C).
2. Cook turkey: In a large skillet, cook ground turkey and diced onion over medium heat until browned and cooked through, about 6–7 minutes. Add garlic and cook 1 minute more.
3. Make the sauce: Sprinkle flour over the turkey mixture and stir well. Slowly add broth and milk, stirring constantly until slightly thickened (about 3 minutes).
4. Stir in yogurt: Remove skillet from heat and mix in Greek yogurt, Worcestershire sauce, salt, pepper, and frozen veggies.
5. Assemble: Spread the mixture evenly in a 9×13-inch baking dish. Top with an even layer of tater tots.
6. Bake: Place in the oven and bake uncovered for 35–40 minutes, or until tots are crispy and the filling is bubbly.
7. Optional cheese: If using cheese, sprinkle it over the top during the last 5 minutes of baking.
8. Serve warm: Let it cool for 5 minutes before serving.

Recipe Tips and Variations

• Use cauliflower tots for an even lower-carb twist.
• Add a dash of smoked paprika or chili powder to the filling for more flavor.
• Swap Greek yogurt with low-fat sour cream if preferred.
• Great with a green salad or steamed broccoli on the side.

How to Store Leftovers

Let the casserole cool completely. Store in an airtight container in the fridge for up to 4 days. Reheat in the oven or microwave until hot. You can also freeze portions for up to 2 months—just defrost overnight before reheating.

Nutrition Facts

• Serving Size: 1/6 of casserole
• Calories: 315 kcal
• Fat: 8.5 g
• Carbohydrates: 28 g
• Protein: 24 g
• Sodium: 480 mg

Try More Recipes:

• Low Fat Taco Spaghetti Casserole Recipe
• Low-Fat Taco Casserole Recipe
• Low-Fat Squash and Zucchini Casserole Recipe