Keto Feta “Tater Tot” Casserole

A low-carb twist on the classic comfort dish—this version uses cauliflower “tots,” creamy feta, and savory meat for a rich, satisfying keto meal without the carbs.

🛒 Ingredients (Serves 6)

🔹 For the “Tater Tot” Layer:

• 3 cups cauliflower florets (steamed & mashed well)
• 1 egg
• ½ cup shredded mozzarella
• ¼ cup grated parmesan
• ¼ tsp garlic powder
• Salt & pepper

🔹 For the Meat Filling:

• 1 lb ground beef (or turkey)
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 1 tsp paprika
• ½ tsp oregano
• Salt & black pepper

🔹 Creamy Feta Sauce:

• ¾ cup heavy cream
• ½ cup crumbled feta cheese
• ½ cup cream cheese
• ¼ tsp black pepper
• Pinch of nutmeg (optional)

🔹 Topping:

• 1 cup shredded mozzarella or cheddar

👩‍🍳 Step-by-Step Instructions

1️⃣ Prepare Cauliflower “Tots”

1. Steam cauliflower until very soft.
2. Drain extremely well (important to avoid soggy casserole).
3. Mash until smooth, then mix with egg, mozzarella, parmesan, garlic powder, salt, and pepper.
4. Form small “tots” or keep as a rough mixture (both work).

2️⃣ Cook the Meat Filling

1. Heat olive oil in a pan.
2. Sauté onion and garlic until soft.
3. Add ground beef and cook until browned.
4. Season with paprika, oregano, salt, and pepper.
5. Drain excess fat and set aside.

3️⃣ Make the Creamy Feta Sauce

1. In a saucepan, heat heavy cream on low.
2. Add feta and cream cheese.
3. Stir until melted and smooth.
4. Season with pepper and nutmeg.

4️⃣ Assemble the Casserole

1. Preheat oven to 190°C (375°F).
2. In a greased baking dish:
   • Layer meat mixture at the bottom
   • Pour creamy feta sauce over it
   • Top with cauliflower “tots”
   • Sprinkle shredded cheese on top

5️⃣ Bake

• Bake for 25–30 minutes until bubbly and golden
• Broil 2–3 minutes for a crispy top (optional)

6️⃣ Rest & Serve

• Let rest for 10 minutes before slicing
• Garnish with parsley or herbs if desired

🌿 Anti-Inflammatory Enhancements

• Use olive oil instead of processed fats
• Add turmeric + black pepper to meat
• Include veggies like spinach, zucchini, or mushrooms
• Use grass-fed beef if available

💡 Pro Tips

• Drain cauliflower VERY well (key step!)
• Add a layer of cheese in the middle for extra richness
• For crispier topping, bake uncovered

🥗 Nutrition (Approx. per serving)

• Calories: ~350–450
• Protein: ~25–30g
• Net carbs: ~5–8g
• Keto-friendly ✅

🧮 WW Points (Estimated)

• ~6–8 points per serving (depends on cheese & meat)

🔄 Variations

• Chicken version: use shredded chicken
• Vegetarian: swap meat for mushrooms + spinach
• Spicy: add chili flakes or jalapeños
• Extra creamy: add more cream cheese layer