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–+ servings
chili dog healthy tater tot casserole

Healthy Chili Dog Tater Tot Casserole

Frozen tots smothered with a simple, low calorie chili dog filling and shredded cheese. 
4.48 from 19 votes
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Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 6 servings
Calories: 260kcal
Author: Mason Woodruff

Ingredients

  • 16 oz bag Frozen Cauliflower Veggie Tots or tater tots
  • 1 C 112g Fat Free Shredded Cheddar, or your choice of cheese

Chili Dog Filling

  • 3 Turkey Hot Dogs I used Johnsonville Turkey and Cheddar Sausages
  • 1 C 100g Yellow Onion, chopped
  • 15 oz can Black Beans
  • 8 oz can Tomato Sauce
  • 2 tsp Chili Powder
  • 1 tsp Garlic Powder
  • 1 tsp Ground Mustard
  • 1/2 tsp Cumin
  • 1/2 tsp Black Pepper

Instructions

  • Preheat the oven to 450F and spray a baking dish with nonstick cooking spray. Add the frozen tots to the baking dish. Bake for 15-20 minutes or according to the directions on the tots packaging. (If you're using different tots, adjust the oven temperature accordingly.)
  • Heat a large skillet over medium-high heat and add the chopped onion. Cook until the onion begins to soften.
  • While the onion cooks, slice the sausages or hot dogs into bite size pieces. Add them to the skillet and cook for 4-5 minutes, stirring occasionally.
  • When the sausages have browned, add the can of beans, tomato sauce, and spices to the skillet.
  • Bring the mixture to a boil before reducing the heat to simmer until the tots are done.
  • Cover the tots with the chili dog mixture and shredded cheese. Bake for an additional 2-3 minutes to melt the cheese. (Be careful to not burn the fat free cheese. Full fat cheese melts better and can withstand a bit longer in the oven.) 

Notes

  • Each serving has 5 Smart Points.
  • Here are the macros for the chili mixture and cheese only in case you want to use different tots: 1,035 calories, 95 grams of protein, 110 grams of carbs, and 22 grams of fat
  • If you'd like to know the weight of each serving, weigh the baking dish before starting. Weigh the entire recipe after cooking and subtract weight of the baking dish from the total weight. Divide that weight by six for the weight of each serving.
  • You could replace the chili mixture for a can of turkey chili or your favorite canned chili without any issues. 
  • If you have trouble finding fat free cheddar, use reduced fat. Reduced fat only adds 30 calories per serving. 
  • If you wanted an even more macro friendly recipe for tots, check out my high protein cauliflower tots recipe.

Nutrition

Serving: 1Serving | Calories: 260kcal | Carbohydrates: 31g | Protein: 18g | Fat: 7g