Tater Tots for breakfast? Yes! This Minnesota girl will find any excuse to use tater tots in a casserole, even for breakfast! First, Tater Tots topped with turkey sausage, peppers, green onion tops, and cheese. Then, a silky, creamy egg mixture is poured over it. This creates a hearty Low FODMAP Breakfast Casserole for a crowd, even if they are not on a low FODMAP diet.
Meal prep this breakfast casserole the night before to check off one thing on your do list in the morning. This allows the tater tots to soak in the egg mixture, creating the most fantastic potato egg texture. We love to make this gluten free egg bake for Christmas morning.
If the make-ahead perk for this breakfast casserole hasn't sold you yet, perhaps the fact that it is gluten-free AND low FODMAP will! Using only green onion tops, gluten-free tater tots, and onion-free turkey breakfast sausage or making homemade breakfast sausage makes this casserole the hero of the morning! This recipe has been adapted to be low FODMAP from Mel's Kitchen Cafe.
Tater Tots: Find a brand of tater tots that do not have onion listed in the ingredients, or find a version that has a small amount of onion that is tolerable.
Eggs: Fresh local eggs are the best, but whatever kind you can afford will work too.
Unsweetened Almond Milk: If you need a lactose free option, use unsweetened almond milk, plant-based milk, or whatever dairy milk works for you.
Lactose-Free Sour Cream: Use lactose free if needed. If not, use a full fat dairy version.
Pepperjack and Cheddar Cheese: If you cannot tolerate any dairy, use a dairy free cheese or omit all together for a potato-focused casserole.
Breakfast Sausage: Use either a homemade breakfast sausage or a brand that does not have onion listed in the ingredients.
Salt & Pepper: Seasoning is needed for the eggs.
Green Onions: Use only the green onion tops to keep this FODMAP friendly.
Red Bell Pepper: Cut and cored with the white membrane removed and cut into fine dice. Monash University has tested red bell peppers safe at 43 grams or ⅓ cup.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash App at the time of publishing. As always, follow your gut and modify as needed.
How To Instructions
Fry the turkey sausage in a frying pan. Turkey sausage can be watery; cook off all the liquid, then break up the sausage into bite-size pieces.
Place the tater tots in a 9x13 pan. Top the tater tots with the turkey sausage, diced red pepper, green onion tops, and half the shredded cheese.
Crack the eggs into a medium-sized bowl. Pour in the milk and the sour cream.
Whisk the eggs until thoroughly combined.
Pour the egg mixture over the tater tots layers.
The egg mixture will cover the tater tots. Allow the casserole to sit overnight, and thoroughly incorporate the tater tots and eggs.
Breakfast Casserole Substitutions
Sausage Options: If you want to substitute the ground turkey sausage for a pork breakfast sausage or chicken sausage, both options work great! Just be aware of the ingredients to be sure it doesn't have garlic or onion. Or make your own out of ground pork to know exactly what is in your breakfast sausage.
Plain Greek Yogurt: Plain Greek yogurt would work well if you do not have sour cream or can tolerate Greek yogurt.
Cottage Bacon: Chop up cooked cottage bacon as a tasty meat option!
Breakfast Casserole Variations
The basics of the casserole, the tater tots, and the egg mixture should stay the same, but feel free to experiment with different meat and cheese combos.
Ham and Swiss Cheese Breakfast Casserole: Use diced ham and Swiss cheese instead of sausage and pepperjack and cheddar cheese.
Bacon and Cheddar Cheese Breakfast Casserole: Use fully cooked bacon and cheese.
Veggie Lovers Breakfast Casserole: Add chopped broccoli, baby spinach, and canned mushrooms - go wild! Use leftover roasted vegetables as another tasty option!
So many options pair well with eggs. Pick your favorite omelet ingredients and try them in this breakfast casserole!
Breakfast Casserole Leftovers
To Store: Keep any leftovers in an airtight container in the refrigerator up to four days.
To Reheat: Place leftovers in a microwave safe container and reheat for 1 to 2 minutes. It will heat more evenly if you cut the egg bake into smaller pieces.
To Freeze: To freeze egg casserole, place in a freezer friendly container and keep in a freezer for up to four months. Defrost and reheat.
Meal Planning Tips
This casserole makes the best breakfast burrito filling. Who doesn't love breakfast tacos! Use gluten free tortillas or grain free tortillas. I would not recommend using corn tortillas unless you are going to eat them right away. They seem to fall apart after being frozen and reheated. Breakfast burritos are a great low FODMAP breakfast idea to be sure you are getting the most important meal of the day.
If you are a fan of meal prepping, make a pan and cut it into single serving sizes. This is a great way for the whole family, even if they do not have digestive issues, to enjoy a delicious breakfast on busy mornings. Serve with a slice of toasted gluten-free bread topped with peanut butter for extra protein.
Additional Low FODMAP Recipes For Breakfast
Yes, however, you will not need to leave it overnight. In fact, you may not want to because the hashbrowns will thaw and lose a bit of their texture. Not a complete deal breaker but something to be aware of that happens.
French toast, Swedish pancakes, Swedish oven pancakes, gluten-free cheesy potatoes, waffles, a mixed berry fruit salad, and even toasted English muffins. Overnight tater tot breakfast casserole makes a great brunch dish!
No. Add them to the casserole in their frozen state. One step and done!
Low FODMAP Breakfast Casserole
- 9x13 Baking Pan
- 1 lb. Turkey Sausage
- 1 cup Red Bell Pepper Diced
- ¼ cup Green Onion Tops
- 26 ounces (about 7 cups) Frozen Tater Tots
- 9 Large Eggs
- ½ cup Milk Unsweetened Almond Milk if needed
- ½ cup Lactose Free Sour Cream
- 1 cup Pepperjack Cheese - Shredded
- 1 cup Cheddar Cheese - Shredded
- 1 teaspoon Kosher Salt
- 1 teaspoon Ground Black Pepper
- In a large frypan, over medium heat, cook the turkey sausage until all the liquid is gone.
- Dice up the red pepper and the green onion tops.
- In a medium bowl, whisk together the eggs, milk, sour cream, salt, and pepper until throughly combined.
- Spray a 9x13-inch pan with cooking spray. Place the tater tots in a single layer across the bottom of the pan.
- Sprinkle the turkey sausage over the tater tots. Followed by the diced red pepper, green onion tops, and half of the shredded cheese.
- Pour the egg mixture over the entire pan. Cover the dish and refrigerate overnight - up to 18 hours. Or you can bake it right away. The casserole will have a more tater-tot texture but will still be amazing!
- Preheat the oven to 350°F. Bake covered for 30 minutes. Uncover and add the remaining shredded cheese bake for an additional 15 minutes or until no longer jiggly. Serve warm.