PF
Crispy tater tots topped with cheese and ranch dressing served in a basket.
Stovetop~55 minComplexity

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.

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Ingredients

8 servings
  • 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

  1. 1Brown the turkey breakfast sausage in a large skillet over medium-high heat for 8–10 minutes, breaking it apart with a spoon as it cooks, until no longer pink and cooked through. Transfer to a cutting board and chop into ½-inch chunks.
  2. 2In a large bowl, whisk together the eggs, milk, most of the sharp cheddar (reserving about ½ cup), and half of the green onions until combined. Season with salt and pepper. Stir in the cooked sausage chunks.
  3. 3Preheat the oven to 375°F and spray a 9×13-inch baking dish with nonstick spray.
  4. 4Pour the egg and sausage mixture into the prepared baking dish. Arrange the frozen tater tots in a single layer over the top, gently pressing them into the egg mixture. Sprinkle the reserved sharp cheddar evenly over the tater tots.
  5. 5Cover the baking dish with foil and bake at 375°F for 35–40 minutes, until the egg mixture is set and no longer jiggles when you gently shake the dish.
  6. 6Remove the foil and bake uncovered for 8–10 minutes more, until the tater tots are golden brown and crispy on top.
  7. 7Remove from the oven and sprinkle the reserved green onions over the top. Let cool in the pan for 10 minutes.
  8. 8Cut into 8 equal portions and divide evenly into 8 airtight containers while still warm. Refrigerate for up to 4 days or freeze for up to 3 months.

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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Common questions

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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