Go Back Download PDF
–+ servings
MEL'S EASY KITCHEN

High-Protein 3-Meat Tater Tot Breakfast Casserole

A hearty, lactose-free breakfast casserole with turkey sausage, chicken sausage, ham, eggs, cottage cheese, vegetables and a crisp tater tot topping.
Prep Time 20 minutes
Cook Time 45 minutes
Resting Time 10 minutes
Total Time 1 hour 15 minutes
Servings: 8 servings
Meal: Breakfast, Brunch
By: Melanie

Equipment

  • 9x13-inch baking dish
  • Large skillet
  • Large mixing bowl
  • Whisk

Ingredients

Fully Cooked Meat

  • 10 ounces turkey sausage fully cooked and sliced
  • 6 ounces chicken sausage 2 fully cooked links, sliced
  • 2 ounces lean ham diced small

Egg Base

  • 8 large eggs
  • 2 cups lactose-free cottage cheese
  • 4 ounces lactose-free sharp cheddar shredded and divided

Vegetables and Topping

  • 8 ounces mushrooms chopped small
  • 4 cups fresh spinach chopped
  • 8 1/2 ounces frozen tater tots about 25 tots

Seasonings

  • 1 teaspoon garlic powder or 2 to 3 minced garlic cloves
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon kosher salt adjust for salty meats
  • 1/2 teaspoon black pepper
  • 1 pinch red pepper flakes optional
  • 1 teaspoon Dijon mustard optional; or 1/2 teaspoon Worcestershire sauce

Instructions

  • Heat the oven to 350°F and grease a 9x13-inch baking dish.
  • Cook the mushrooms in a large skillet over medium heat for 6 to 8 minutes, until their liquid releases and the pan is mostly dry.
  • Add the spinach and cook for 30 to 60 seconds, just until wilted. Transfer the vegetables to a plate to cool slightly.
  • In the same skillet, warm the turkey and chicken sausage for 3 to 5 minutes to brown lightly. Add the ham during the final minute.
  • Whisk the eggs in a large bowl. Whisk in the cottage cheese and all seasonings until combined.
  • Stir in the meats, vegetables and three-quarters of the cheddar. Pour into the prepared baking dish.
  • Arrange the frozen tater tots evenly over the top and scatter with the remaining cheddar.
  • Bake for 35 to 45 minutes, until the center is fully set with no runny egg. For crisper tots, broil for 1 to 3 minutes, watching closely.
  • Rest for 10 minutes before slicing.

Nutrition per serving

Calories: 343kcal | Carbohydrates: 13.4g | Protein: 30g | Fat: 19g | Fiber: 1.7g

Notes

  • Refrigerate for up to 4 days or freeze for up to 2 months. Reheat until steaming throughout.
  • Substitute 1 1/2 cups frozen spinach, thawed and squeezed very dry, for fresh spinach.
  • Use verified gluten-free meats, tater tots, Dijon or Worcestershire if serving this as gluten-free.
  • This recipe is lactose-free, not dairy-free.
Nutrition: Calculated and arithmetic-checked October 27, 2026 from USDA ingredient data and product labels; estimates are per serving. Extra toppings and optional additions are excluded unless specified. Brands and cooking losses affect the result.
Applegate turkey and chicken-maple sausages, 1% lactose-reduced cottage cheese, cheddar and Ore-Ida tots. Lactose-free cheese still contains dairy.