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
- 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.
- 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!
- 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”
Breakfast · Serves 4
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.
9.4g protein per 100 cal
- Prep
- 10 mins
- Cook
- 30 mins
- Total
- 40 mins
Ingredients
Equipment
- Oven safe meal prep containers with lids
- Sheet pan
- Measuring cups and spoons
Instructions
-
Preheat oven to 350 degrees.
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Place 4 oven-safe glass meal prep bowls on a large baking sheet.
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Add 80 grams frozen mini tator tots to each bowl followed by 2 oz. cooked ground turkey sausage.
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Pour 175g of liquid egg whites into each bowl, covering tator tots and turkey sausage crumbles.
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Sprinkle with 10g of cheese on top of each bowl.
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Season bowls with salt and pepper to taste.
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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.
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Remove from oven and allow to cool.
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Serve immediately or seal with airtight lid and store in the refrigerator for up to 4 days.
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To reheat, simply warm bowl in the microwave.
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Enjoy!
Tami’s 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
Per serving: Calories 342kcalProtein 32gCarbs 14gFat 14gFiber 1g
Nutrition is an estimate and will vary with the brands and amounts you use.
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!!
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.
Excited to make this! What size bowls did you use?
Hi Joleen! Yay, let me know what you think! I used 2 cup bowls. Here’s the link for the ones I have https://amzn.to/3UcYaOG
How about measurements that aren’t in grams? This sounds great but I don’t want to do math..😆
★★★★★
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!!
Hi Lia! I am so glad you are enjoying this recipe! Thank you for taking the time to leave a review ❤️