
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
- 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.
- 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.
- 3Preheat the oven to 375°F and spray a 9×13-inch baking dish with nonstick spray.
- 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.
- 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.
- 6Remove the foil and bake uncovered for 8–10 minutes more, until the tater tots are golden brown and crispy on top.
- 7Remove from the oven and sprinkle the reserved green onions over the top. Let cool in the pan for 10 minutes.
- 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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Set up your profile to unlockCommon 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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