Slow Cooker Tater Tot Casserole: Vegetarian!

February 26, 2019   7 Comments

This slow cooker tater tot casserole will satisfy children and adults alike. Tater tots are not the healthiest food when served on their own.

Slow Cooker Tater Tot Casserole

But, if you start adding beans, corn, and salsa to them – you can bring up the nutritional value of the dish.

I have been playing with fresh potatoes in my healthy potato recipe and casseroles in my tomato and bean casserole – trying to get healthy recipes to become staples in people’s home.

Most casseroles include cheese and meat. So when you make one and don’t add these things – you need to come up with something that still tastes rich. I put cheese in the photo for those of you who would like to add some – but it isn’t necessary.

Tater tots are a version of fries. I would love for them to be baked and have less sodium but then they wouldn’t be tater tots would they? I have been criticized for using these in the past – but I think they can work if you don’t eat them every day.

My kids LOVE THEM.

I did use an Instant pot for this recipe because it calls for sautéing the onions. This way, I can use one pot and one bowl instead of 2 pots and one bowl.

This dish is perfect for those nights where everyone is running around and will eat at different times. Casseroles are really perfect for crazy evenings.

The sodium is out of control on this recipe and I believe that is due to the tater tots and the enchilada sauce. Every time you use a food that is processed like sauces or fries – the sodium is high. I looked for low sodium enchilada sauce and tater tots but I don’t think that those products exist.

If you want to make this slow cooker tater tot casserole without enchilada sauce – add 2 cups of salsa. If you want to drop the tater tots – you can use frozen hash browns which are simply grated potatoes. They are kinda awesome but not as pretty as tater tots.

Do you avoid tater tots? What healthy casseroles do you make?

Slow Cooker Vegetarian Tater Tot Casserole Recipe

1.6 from 15 reviews

Makes 8 servings

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1 teaspoon extra-virgin olive oil
1 onion, chopped
2- 15 ounce cans black beans, rinsed
1 cup frozen corn kernels
1 cup mild salsa
1-4.5 ounce can chopped green chilis (with juice)
2 teaspoons chili powder
1 teaspoon ground cumin
1-10 ounce can mild enchilada sauce
1-28 ounce bag frozen tater tots


Spray a slow cooker or instant pot with non-stick spray. Heat the olive oil in a saucepan or instant pot. Saute onions until softened and put in a large bowl. Mix in beans, corn, salsa, chilis, chili powder, cumin and enchildada sauce. Put ½ the tater tots on the bottom of the slow cooker and add bean mixture. Top with the rest of the tater tots and cook on high for 2-3 hours.

Add fresh cilantro as a garnish (if desired).

Nutrition Facts

For one serving = 278 calories, 12.7 g fat, 2.1 g saturated fat, 36.4 g carbohydrates, 3 g sugar, 6.7 g protein, 6.9 g fiber, 700 mg sodium, 6 Freestyle SmartPoints+

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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Have you tried the new veggie tots from green giant? They have cauliflower tots and broccoli tots - still a lot of sodium - which is hard to stay away from ir you use processed foods - but a serving of veggies in each serving.

This looks yummy.

Are you using no-salt black beans in this recipe? If not, using them would lower the salt amount somewhat.

I have Simply Organic Red Enchilade Simmer Sauce in my pantry now...which is 190 mg. of sodium per 2 T.serving=8% of rda. Not sure if this would be better or worse than what you used.

9 Beyond thebscale smart points

It sounds yummy and is about the same number of points as baked ziti.

I’m gonna have to try it.


Please, please, please make your own enchilada sauce if you are going to make this recipe. Traditional enchilada sauce contains mild chile powder, cumin, oregano, chopped onion, and chicken broth. I use Kashmiri Mirch for a little kick. Or, you can use cayenne or other of your favorite hot chile. It is easy. Our Mexican family will tell you that this is the best and to never use tomatoes or tomato products. Canned enchilada sauce was made for the taste of those north of the border. Hubby will not have enchiladas out. I have left some ingredients out because hubby won't let me post this recipe. But, you have enough clues here to proceed. I use Better Than Bouillon roasted chicken bouillon. No MSG in it. I use it in stews, soups, stir fry, and of course, my Mexican rice and sauces.

This might be one I could get away with serving my carnivore husband. I'll tell him it's a way to use up some of our home-canned red enchilada sauce and grill-roasted green chilis. If you quick cook some black beans in your Instant Pot you could reduce the sodium from that ingredient.

I have 2 questions that no one has yet asked.

#1 - (Is really a statement) - You can add/fry 99% FF ground turkey in with your onions and it will bulk up the recipe, add more protein and cost you 0 SP's.

#2 - You mention you cooked this in your Instant Pot. After your pour everything back in, how do you cook this? I usually use the manual button. Do you use the slow cooker button? Sorry if that sounds to the IP. Thank you.

Have to try this soon !! Greg

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