Genevieve Angelique

Blusher, Writer, Star-Goggles Wearer

Tator-Tot Casserole: Gluten Free, Dairy Free, Low FODMAP Friendly

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Tator Tot Casserole Low FODMAP recipe

A classic comfort food.

Great for freezing and sharing.

Despite its hearty serving size, it won’t last long!

Oven Temp: 350 degrees F

Prep: 20 min

Cook Time: 1 hour

Wait Time: 10 minutes

Serves: 8 people

Tator Tot Casserole Low FODMAP Friendly


2 pounds hamburger

3 cups of frozen carrots and green beans

2 pounds (or 1 bag) of frozen tator tots*

1/8 teaspoon salt

for the “milk gravy/soup”

2 tablespoons shortening (I use Spectrum’s Organic Vegetable Shortening {Non-hydrogented})

2 tablespoons butter (or to make completely dairy/lactose free, add 2 more T of shortening)

3 tablespoons gluten free flour (I use millet flour)

2 & 1/2 cups unsweetened coconut milk (warmed in microwave or on stove top)

1/2 teaspoon of salt

pinch of pepper to taste

Tator Tot Casserole Low FODMAP, Dairy Free, Gluten Free

This comes out really hot! Be prepared to wait a couple minutes even after dishing it out.


1. Add 1/8 tsp salt to water on stovetop and cook frozen veggies until slightly cooked (about half the normal time). Drain & set aside.

2. Brown meat in skillet. Cover bottom of 9×11 baking dish with meat. Do not discard fat in skillet. Top meat with partly cooked veggies.

3. With same skillet used to brown meat (& left over fat), melt shortening & butter on low medium heat. Add flour. Whisk until combined.

4. Add warmed milk. Add salt and pepper. Whisk constantly on medium-high heat until gravy thickens to a desired consistency.

5. Pour milk gravy/soup over meat and veggies.

6. Place frozen tator tots on top.

7. Bake uncovered for 1 hour at 350 degrees F.

8. Let cool for 10 minutes before serving. It will be hot, but oh so good!

Tator Tot Casserole, Low FODMAP, Dairy Free, Gluten Free

* Make sure to read the label to ensure tator tots are gluten, dairy, onion, and garlic free.


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