If you are looking for an EASY, high-protein lunch idea, look no further. These high protein mini tater tot casseroles bake right in the meal prep container. This is a macro friendly recipe that’s perfect for an easy high protein lunch. It’s one of my favorite meals to make, and let me share with you how I make them.
What ingredients will I need for these high protein mini tater tot casseroles?
Ground turkey – 16 ounces of ground turkey works perfectly for this recipe, and you can decided how lean you prefer your turkey. I usually buy what is on sale to save money!
Frozen green beans – I don’t usually use an entire bag of green beans for this recipe, and I just keep the extras in the freezer for next time.
Cream of mushroom soup – I use a gluten free cream of mushroom soup, but you can use your favorite brand (or even make your own!). One can works well and can be divided into four for this recipe.
Greek yogurt – I love using fat free yogurt to keep the calories low and the protein high, but, again, you can use your favorite brand and fat percentage for this recipe.
Cheese – To keep the calories low, I use a low fat or fat free cheddar option, but you can use your favorite brand to meet your individual goals and taste preferences.
Tater tots – I like the OreIda brand, but you can use your favorite brand, and even substitute sweet potato tots if you prefer!
Seasoning – A sprinkle of onion powder, garlic powder, and pepper add extra flavor to these mini casseroles.
Oven-safe meal prep containers – Make sure that your meal prep containers are oven safe before using them. I love these Glass Lock containers from Amazon.
What are the steps to make these individual tater tot hot dishes?
Preparing the mini tater tot casseroles
Start by browning the ground turkey in your favorite pan. When cooking ground turkey, I like to flatten it in the pan and let it sit for a few minutes to form a nice (and delicious) crust before breaking it up in the smaller pieces.
I weigh the cooked amount, and then use my calculator to divide the grams by four to know how much to put in each container. I use four containers to prep my lunches for Monday through Thursday. I work a four-day week, but even if I worked five days, I like to get something new for lunch on Fridays, so I usually only prep four.
Next, I divide the grams in the cream of mushroom soup by four, and add that to the meal prep containers. Then, I weigh and add the cheese and frozen green beans, and finally, I sprinkle in the spices. I mix everything up well, and flatten the mixture in the dish before adding the tater tots on top. I use six tater tots to still get the flavor without adding too many extra calories, but if you are not concerned about that, feel free to cover the top with as many tater tots as you would like.
Baking the mini tater tot casseroles
When baking, I like to put them on a sheet pan, which makes it easier to add and remove all four containers at once from the oven. Once they’ve cooled, I put the lids on and store them in the fridge until I’m ready to take them for work. These individual tater tot hot dish bowls are an extremely easy grab-and-go lunch for my work week.
Other high protein recipes you’ll love:
Mini Tater Tot Casseroles (EASY meal prep)
Ingredients
- 1 lb ground turkey
- 1 can cream of mushroom soup
- 56 g shredded cheddar
- 56 g Greek yogurt
- 112 g frozen green beans
- 24 pieces tater tots
- Dash garlic powder
- Dash onion powder
- Dash pepper
Instructions
- Preheat the oven to 350 degrees.
- Brown the turkey.
- Divide the cooked turkey weight by four and add the cooked turkey to the meal prep containers.
- Add 1/4 can of Cream of Mushroom soup to each container (take the entire can's weight and divide by four OR estimate equal portions)
- Add 14 grams of Greek yogurt to each container. This will be about a Tablespoon each.
- Add 14 grams of shredded cheddar to each container.
- Add 28 grams of frozen green beans to each container.
- Mix the ingredients in each container well. Press and flatten the ingredients inside the container.
- Top each container with 6 tater tots, and bake for 20 minutes at 350 degrees.
- After cooling, add lids to each container and store in the fridge until you are ready to eat. Enjoy!
Notes
- The nutrition facts are based on fat free cheddar, lean turkey, and nonfat Greek yogurt. I would recommend calculating your own nutrition facts based on the ingredient versions that you use.
- Make sure your containers are oven safe.