Tater Tot Breakfast Casserole
Tater Tot Breakfast Casserole provides 14g protein and 254 calories per serving — a carb-forward breakfast that fuels morning training sessions. Preps 8 servings through quick stovetop cooking, stretching your meal prep budget further. Stack this alongside eggs or Greek yogurt to hit your morning protein targets without extra prep.
Ingredients
- •Turkey Breakfast Sausage
- •Egg, Whole, Large
- •Cheddar Cheese(480g)
- •2% Milk(80g)
- •Green Onion (Scallion)(180g)
- •1 teaspoon kosher salt
- •1/2 teaspoon ground black pepper
- •Tater Tots, Frozen
Instructions
- 1Preheat the oven to 375°F. Spray a 9x13-inch baking dish with nonstick spray.
- 2Cook the sausages according to package instructions in the microwave or on the stove. Chop the sausages into 1/2-inch chunks.
- 3In a large bowl, whisk together the eggs, 1 1/2 cups of the cheese, the milk, green onions (reserve about 2 tablespoons for garnish), salt, and pepper. Stir in the sausages.
- 4Pour the egg mixture into the prepared baking dish. Top with the tater tots in a single layer, gently pressing the tots into the egg mixture. Sprinkle with the remaining ½ cup cheese.
- 5Cover and bake the tater tot breakfast casserole for 35-40 minutes, until the eggs are fully set. Remove the cover during the last 10 minutes of baking to brown the top. Remove from the oven and sprinkle with reserved green onions. Let cool in the pan for 10 minutes prior to serving.
Nutrition — Per Serving
254
calories
14g
protein
20g
fat
- Carbohydrates
- 4g
- Saturated fat
- 11.4g
- Sodium
- 400 mg
- Dietary fiber
- 0.6g
8 servings per batch · ~93g each
Macro data sourced from USDA FoodData Central
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How much protein does Tater Tot Breakfast Casserole have per serving?
Each serving provides 14g of protein and 254 calories with 20g fat and 4g carbs, keeping carbohydrate intake minimal for a breakfast option. This makes it suitable for ketogenic or very low-carb approaches.
How long does Tater Tot Breakfast Casserole take to prepare?
Quick prep recipe that batches 8 servings at once on the stovetop, making it efficient for prep days where you need multiple breakfast meals ready. Single batch covers your entire breakfast week.
Is Tater Tot Breakfast Casserole good for fat loss?
At 254 calories and 4g carbs per serving, this recipe is optimized for fat loss phases where you need low-carb breakfast options. The 14g protein and 20g fat create a satiating meal without high calorie density.
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