New year, new recipes! I heard you all when you asked for more recipes, so I’ve been playing around in the kitchen to bring you new, balanced, nutritious and delicious options! As you know, I am all about making recipes easy while still packing the nutrition that you need at meal time. My Tater Tot Breakfast Casserole will not disappoint!

For many of us (including myself), it takes some thought and effort to get all the protein we need at each meal. This recipe is jam-packed with protein from eggs, egg whites & cottage cheese, so you can take the guess work out of it. Tater tots bring in your carbohydrates – you may need to add more on the side from toast, a bagel or fruit. The veggies add some color to round out this casserole.

This recipe takes less than 10 minutes to prepare and then all you need to do is bake and enjoy. This is a fantastic option for meal prep. If you are short on time during the week, make this recipe on the weekend and keep in your fridge. Each morning, cut out a serving, heat in the microwave and then add whatever sides YOU need. This will keep in the fridge for 3-4 days.

Tater Tot Breakfast Casserole

Servings 6


  • 3 cups frozen tater tots I used Alexia seasoned potato puffs
  • 2 small bell peppers, diced
  • 3 green onions, sliced
  • 6 large eggs
  • 1 cup liquid egg whites
  • 1 cup low-fat cottage cheese
  • ½ tsp salt
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ¼ tsp black pepper
  • ½ cup shredded white cheddar cheese


  • Preheat oven to 425℉. Spray the sides & bottom of an 8x8 inch pan.
  • Add frozen potatoes into the bottom of the pan. Add raw peppers & onions on top of the potatoes.
  • In a medium bowl, add eggs, egg whites, cottage cheese, salt, garlic & onion powders and pepper. Use an immersion blender to blend. If you don't have an immersion blender, just use your regular blender. Pour egg mixture over the potatoes & peppers.
  • Sprinkle cheese over the top.
  • Bake uncovered for 45-50 minutes. The top will get brown, that's ok - we want the center cooked through. When the center is firm to the touch & the top is golden brown, it should be done.


Do not cover before baking. 
Do check to make sure your bake is firm and cooked through in the center. It should not wiggle when moved. If you add more veggies, it will take longer to bake. If. you leave out the veggies, it will take less time to cook.
Nutrition Facts (1/6th of pan): 340 calories, 16g fat, 21g carb, 24g protein
How to use:
Athletes: You will need to add more carbohydrates with your egg bake. Add a side of toast, a bagel, or fruit smoothie.
Healthy Eating: Rich in protein, this dish should keep you full until lunch. Add some berries for more carbs & fiber to hit ultimate staying power.
Kids: Tater tots for breakfast? Yes, please!
*User updates: you all have been loving this recipe and have reported that it works great without blending the cottage cheese - so if you don't want to dirty a blender, you may be able to skip that step. And, if you don't like or don't have cottage cheese, we're told subbing 1 cup of egg whites for the cottage cheese <for a total of 2 cups in the recipe> works well too.