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Tater Tot Breakfast Bake! Loaded with chicken, eggs, bell pepper and tater tots, this recipe is simple to make, hearty and tasty. Perfect for a weekend brunch and feeds a crowd too!
If you’re gonna do breakfast, make it taste good while eating more protein and nutrients. This egg bake with tater tots checks all the boxes. Not only does it have a delicious flavor that does not taste healthy, but it is packed with 24 grams of protein!
If you love healthy, protein focused breakfasts that don’t taste healthy, this easy tater tot casserole is for you! My high protein breakfast quesadilla and egg frittata recipe are more of my favorite breakfast recipes that don’t taste healthy.
In my weight loss coaching program for midlife women, they are always surprised how much better they feel including more protein at breakfast. Usually I discover my clients are severely under eating protein daily. This is causing them to over consume carbs and calories because they’re hungry!
Protein and fiber balance blood sugar and keep you feeling fuller longer. Not including adequate protein early in the day at breakfast makes it difficult (not impossible) to reach your protein goal for the day. If you’re wondering how much protein do you need daily, check out my free guide!
The group was surprised with how drastically their sugar cravings reduced when they did breakfast the right way. I’m telling you. It makes a difference.
Doing breakfast right, to me, also means making it a big one. Hearty, filling and satisfying like this Tater Tot Breakfast Bake!
Originally, I made this recipe for my other half because he struggles big time with breakfast. Captain Crunch is usually his go to breakfast. And he wonders why he has inflammation and stomach issues?
But he loves tater tots and he generally likes eggs so I thought this tater tot breakfast casserole might motivate him to do breakfast the right way. The only problem? It was too good, I didn’t share it with him!
For this breakfast casserole using tater tots, I used frozen tater tots from Sprouts. I also made it a second time using Alexia sweet potato tots. Any frozen tater tots will work with this recipe!
The tater tot breakfast bake recipe does makes a lot of food so this one is not only great for meal prepping for a quick breakfast during the week, but also for a weekend get gathering or brunch. You will definitely want to add this to your high protein meal plan!
Want more low-calorie high protein breakfast recipes? Try my cheesy Egg White Frittata, Tortilla Espanola Recipe, or my pizza flavored Cauliflower Breakfast Casserole next!
Tater Tot Breakfast Casserole
Ingredients
- 1 lb ground chicken
- 1 red bell pepper, diced
- 6 eggs
- 6 egg whites
- 1/2 cup unsweetened almond milk, or milk of choice
- 1 1/2 cups tater tots, frozen
- 2 tablespoons hot sauce
- 1 teaspoon paprika
- salt and pepper, to taste
- 1/4 cup low fat cheddar cheese, shredded
For Garnish:
- Green onions, sliced
- Jalapeños, sliced
Instructions
- Preheat oven to 350 F. Lightly grease a 9-inch pie pan.
- Add ground chicken, paprika and bell pepper to a sauté pan.
- Cook 5 minutes to brown the meat, breaking it up with a wood spoon occasionally.
- In a large mixing bowl, whisk together the eggs, egg whites, milk, salt, pepper and hot sauce.
- Place the tater tots on the bottom of the baking dish, then add the chicken and bell pepper mixture. Last, pour the egg mixture over the top. Sprinkle with cheese on top (omit for dairy-free).
- Bake at 350 F 50 minutes until the center is set.
- Remove from the oven and let the bake sit 10 minutes to set. Garnish with green onions and jalapeños.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Can I make this ahead of time and let it sit in the fridge overnight before baking? Or do you think the tater tots will become soggy?
I’m thinking the tots would get soggy. It might work if the tots were frozen and then they would just thaw overnight. Let me know what you try!
I’ve got tell you this recipe is amazing!!! You can’t go wrong with tator tots! Then add some eggs and scratch made chicken sausage for extra flavor and protein. Spectacular served with fresh salsa because I was out of red peppers.
Thank you so much for taking the time to let me know!
This looks like it would be an awesomely filling, make ahead breakfast!
Thanks Emily!
Looks like the perfect kid-friendly healthy meal! Can’t beat anything with tater tots in it! 🙂
I agree! Hope you give it a try.
Tater Tots are life.
Yes they ARE!