Breakfast Recipes

(Rate this Recipe)

High Protein Tater Tot Breakfast Bowls (Meal Prep!)

Tater tots, egg whites, turkey sausage, and gooey, melty cheese collide to create our irresistible High Protein Tator Tot Breakfast Casserole! This is the perfect meal prep recipe, coming together in minutes and fueling your body all week. This recipe includes 32g of protein per bowl, making it an ideal way to start your day ... Read more

This post may contain affiliate links. Read our disclosure policy for more info.

Published:

Updated:

meal prep tator tot breakfast bowls

Tater tots, egg whites, turkey sausage, and gooey, melty cheese collide to create our irresistible High Protein Tator Tot Breakfast Casserole! This is the perfect meal prep recipe, coming together in minutes and fueling your body all week.

This recipe includes 32g of protein per bowl, making it an ideal way to start your day on a nutrient-dense foot. Plus, this recipe is kiddo and husband-approved!

3 Reasons Why You'll Love This Recipe

  1. It contains tater tots. Need I say more? But seriously, who doesn't love tots? Add them to your breakfast bowl and you basically have a really easy hash brown situation.
  2. 32 grams of protein per serving. I am always telling my clients to strive for a high-protein, nutrient-dense breakfast that will help keep them full, and our Tater Tot Breakfast Bowls hit the mark!
  3. Family-friendly. I tested this recipe on my husband and both kiddos and it got a thumbs up for all 3!

MyFitnessPal & MacrosFirst Pre-Log

“FHM Tater Tot Breakfast Casserole”

meal prep tator tot breakfast bowls

High Protein Tater Tot Breakfast Bowls (Meal Prep!)

Tator tots, egg whites, turkey sausage, and gooey, melty cheese collide to create our irresistible High Protein Tator Tot Breakfast Casserole! This is the perfect meal prep recipe, coming together in minutes and fueling your body all week.
5 from 2 votes
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Breakfast
Cuisine American
Servings 4
Calories 342 kcal

Equipment

  • 4 Oven safe meal prep containers with lids
  • 1 Sheet pan
  • Measuring cups and spoons

Ingredients
  

  • 8 oz. Ground turkey breakfast sausage, cooked
  • 320 grams Mini Tater Tots, frozen I used Ore Ida
  • 700 grams Liquid egg whites
  • 40 grams Shredded cheddar cheese
  • Salt & pepper, to taste

Instructions
 

  • Preheat oven to 350 degrees.
  • Place 4 oven-safe glass meal prep bowls on a large baking sheet.
  • Add 80 grams frozen mini tator tots to each bowl followed by 2 oz. cooked ground turkey sausage.
  • Pour 175g of liquid egg whites into each bowl, covering tator tots and turkey sausage crumbles.
  • Sprinkle with 10g of cheese on top of each bowl.
  • Season bowls with salt and pepper to taste.
  • Place sheet pan in the oven and allow bowls to cook for 25-30 minutes, or until eggs are fully cooked and cheese is melted and browned.
  • Remove from oven and allow to cool.
  • Serve immediately or seal with airtight lid and store in the refrigerator for up to 4 days.
  • To reheat, simply warm bowl in the microwave.
  • Enjoy!

Notes

Feel free to customize your bowls by adding in chopped veggies, different kinds of cheese, or various spices.
If preferred, you can make this recipe in a casserole dish instead of meal prep containers.

Nutrition

Calories: 342kcalCarbohydrates: 14gProtein: 32gFat: 14gFiber: 1g
Keyword meal prep
Tried this recipe?Let us know how it was!
SHOP

Simply Strong App

Starting at

$24.99/month

Simply Strong App Logo Round

An easy-to-follow strength program for busy women

400+ premium recipes

Strength Training

Community

The TRIM

$100/one-time

Simply Strong App Logo Round

A 4-week fitness and nutrition challenge designed to kick start your weight loss journey, build confidence and join a thriving community.

Customized macro count

2 months of premium recipes

4 weeks of designed workouts

Macro Count

$50/one-time

Simply Strong App Logo Round

Get a customized macro count based on your unique weight goals.

Customized macros

20-page getting started with macros guide

Tags:

You might also like these recipes

7 thoughts on “High Protein Tater Tot Breakfast Bowls (Meal Prep!)”

  1. Hi. Love all your recipes that I have made. Just curious if I do this in 8×8 would the amount and bake time be the same? Thanks!!

    Reply
    • Hi Robin! I am so happy to hear that you’re enjoying our recipes! Regarding using an 8×8 pan, yes, I would say that the bake time would be comparable! Just make sure that your egg white are cooked all the way through and you should be good to go.

      Reply
  2. 5 stars
    The Tater Tot breakfast bowls are my favourite breakfast. I was skeptical about the tater tots but to my surprise, they worked so well. I make these every couple of weeks. So simple for a high protein and really low calorie. I love how you make it so easy to measure out portions for each bowl. Thank you!!

    Reply
5 from 2 votes (1 rating without comment)

Leave a Comment

Recipe Rating