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image of cheesy tater tot casserole plated with veggies

High-Protein Tater Tot Casserole (Family-Friendly, Meal Prep Ready)

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Comfort food meets clean eating in this high-protein tater tot casserole—perfectly crispy, cheesy, and satisfying for meal prep or weeknight dinners.

  • Total Time: 55 minutes
  • Yield: 6 servings 1x

Ingredients

Scale

Raw ingredients for high-protein tater tot casserole on a wooden counter

  • 1 lb lean ground turkey (or chicken)

  • 1 cup low-fat Greek yogurt or blended cottage cheese

  • 2 large eggs

  • ½ cup shredded sharp cheddar (reduced-fat)

  • 1 bag frozen tater tots (or cauliflower/broccoli tots)

  • 1 cup sautéed veggies (bell peppers, onions, mushrooms)

  • Seasonings: garlic powder, onion powder, paprika, salt & pepper

Instructions

  1. Preheat oven to 400°F.
  2. Brown meat with veggies in a skillet. Drain excess liquid.
  3. In a bowl, whisk yogurt, eggs, and seasonings. Combine with meat mixture.
  4. Spread into casserole dish, top with cheese, then line frozen tots on top.
  5. Bake uncovered for 35–40 minutes, until golden and bubbly. Broil for 2–3 mins for extra crisp.

Notes

Swap tots with cauliflower, try shredded chicken, or go vegetarian with lentils and beans.

  • Author: Dad Mark
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Category: Casserole
  • Method: Baked
  • Cuisine: American

Nutrition

  • Serving Size: 1 portion
  • Calories: 400
  • Sugar: 2g
  • Sodium: 550mg
  • Fat: 18g
  • Saturated Fat: 6g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 20g
  • Fiber: 3g
  • Protein: 25g
  • Cholesterol: 110mg

Find it online: https://www.allrecipesusa.com/high-protein-tater-tot-casserole/