Lightened Up Turkey Sausage, Eggs and Tater Tots Casserole

This casserole might be light in calories but it’s big on taste! It’s perfect for breakfast, brunch or even dinner! I actually love breakfast for dinner. This is hearty enough to make a very satisfying dinner. Each generous serving has 290 calories and 17 grams of fat.
Lightened Up Turkey Sausage, Eggs and Tater Tots Casserole

Helpful Tips About this Recipe

Makes 6 servings. Each serving 1 slice. Leftovers freeze great!
Shopping Tips
I love Johnsonville fully cooked breakfast turkey sausages. They have 70% less fat, no fillers or msg. Each link has only 35 calories and 2 grams of fat. You’ll find them at most supermarkets in the same section where other sausages and bacon are sold. They can be stored in the freezer if you aren’t using them very often.
Happily, now there are so many healthier bacon options with no nitrites, uncured, and even reduced-sodium. I like Oscar Mayer Select Natural or Applegate Farms Natural Sunday Bacon. Many supermarkets carry these brands. I bought them at Vons/Safeway and Whole Foods. So next time you’re at the supermarket, check out these options.

WW Freestyle Points
WW SmartPoints 9-Green
WW Points Plus 7
SKINNY FACTS: for 1 serving
290 calories, 17g fat, 5g sat. fat, 194mg chol, 19g prot, 14g carbs, 2g fiber, 875mg sod, 2g sugar
FACTS: for Freestyle Points
229 calories, 4g sat. fat, 13g protein, 1g sugar
Lightened Up Turkey Sausage, Eggs and Tater Tots Casserole

Lightened Up Turkey Sausage, Eggs and Tater Tots Casserole

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Prep Time 15 minutes
Bake Time: 1 hour
Total Time 1 hour 15 minutes
Course Main Course
Cuisine American
Servings 6
Calories 290 kcal


  • 3 slices bacon, I used no nitrate, uncured, see shopping tips
  • 4 cups frozen tater tots, not defrosted
  • 1 (9.6 oz.) package Johnsonville fully cooked turkey sausages (70 %) less fat, sliced into pieces, see shopping tips
  • Black pepper, to taste
  • ¾ teaspoon ground thyme
  • ½ teaspoon ground sage
  • teaspoon crushed red pepper flakes
  • ½ cup (2 oz.) 50% reduced-fat sharp cheddar cheese, shredded (I used Cabot)
  • 5 large eggs
  • A little salt and pepper, to taste
  • Small pinch of red pepper flakes, optional
  • 2 tablespoons sliced scallions, optional for topping
  • 2 tablespoons fat-free milk


  • Preheat oven to 350 degrees. Coat a 9×9 inch casserole dish with cooking spray. Set aside.
  • Place bacon on a microwave-safe plate lined with paper towels. Cover bacon with more paper towels. Cook in microwave for about 4 minutes until crisp. Blot, cool slightly and crumble bacon.
  • Add frozen tater tots into the casserole dish and arrange them into a single layer. Sprinkle sausage pieces evenly across the top of tater tots. Sprinkle crumbled bacon over top of the sausages. Sprinkle shredded cheddar cheese over top of the bacon.
  • In a large mixing bowl, combine eggs, milk, scallions (if using), a little salt black pepper and red pepper flakes, if desired. Beat eggs and seasonings with a whisk. When beaten, pour eggs over top of cheese layer in the casserole dish.
  • Bake for 50-60 minutes or until eggs are cooked through and a toothpick inserted into the center of the casserole comes out clean. Cool slightly and cut into 6 slices.


Serving: 1sliceCalories: 290kcalCarbohydrates: 14gProtein: 19gFat: 17gSaturated Fat: 5gCholesterol: 194mgSodium: 875mgFiber: 2gSugar: 2gBlue Smart Points: 7Green Smart Points: 9Plus Points: 7
Tried this recipe?Let me know how it was!


  1. This looks very delicious and I will be making this!

    I am on the WW Purple program, will you ever be calculating Purple points for your recipes or just Blue and Green?

    Thanks for your yummy recipes!

  2. I’m so sorry Pam but at this point I’ll only be including Blue and Green points. For all of these years, I use a different program than WW to input all of my recipes to do the nutrition facts and points.
    I have hundreds of recipes and don’t have the time to input them into WW to make the calculations for the purple plan. Maybe in the future.
    WW is such a wonderful program and I wish you the best of luck!

  3. Are there 6 slices of bacon- You list 3 and then further down there are 3 slices again?

  4. Sorry Vicki, there are just 3 slices. I made a mistake to list it again.
    I hope you thoroughly enjoy this!
    My best,

  5. In the directions it states to mix in milk however I don’t see milk listed in the ingredient list. Is it required?

  6. Oops, sorry, Carol. It’s 2 tablespoons of milk but you can easily leave it out.
    My best,

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