"What are some easy breakfast ideas" may be the most common question I get from clients and patients. Almost everyone experiences the struggle of wanting something quick and easy in the morning that is also nutritious and will keep them full for hours.
Enter, the tater-tot egg bake!
This easy breakfast recipe is super quick to make and leaves you with about 9 servings of a well balanced breakfast! It's a great option if you are looking for a quick breakfast for busy mornings. It is also super easy to customize so you can tailor it to your favorite foods, or even switch it up each week for more variety!
As a dietitian, of course of have to talk about serving size and making sure its a full meal! The great thing about this egg bake is how customizable it is, not sure in flavor. You can choose your own adventure by having a larger slice to fills you up, or having a smaller piece to pair with some fruit or even a side of breakfast sausage.
Why is a balanced breakfast important?
Pairing carbs and protein for breakfast is THE simple formula to starting your day with energy and avoiding the mid-day slump later in the afternoon. Carbs help fuel the brain and provide you quick energy to start your day. Protein helps make that energy more long lasting, keeps you full for longer, and helps balance blood sugar.
I'm always going to encourage clients to include a fruits or veggies in their breakfast as well, as they should be a part of nearly every meal. However, I know not every morning goes as planned, and some can be pretty rushed and chaotic. This is when the baseline goal should be at least a carb and a protein. Luckily for you, the recipe below has all 3 packaged in on convenient slice!
Ingredients
1 bag frozen tater-tots
1 bell pepper, diced
1/2 yellow onion, diced
12 large eggs
2 tbsp milk (of any kind)
salt and pepper to taste
1/2 cup shredded cheddar cheese
Recipe
Preheat your oven to 375 degrees and prepare a 9x9 baking pan with avocado oil or vegetable oil.
Cover the bottom of the pan with a layer of tater-tots. Use your hands to flatten them out and make sure there are as few gaps as possible.
Sprinkle your diced veggies evenly over the tater-tots.
In a large bowl, whisk together eggs, milk, salt and pepper until combined. Mix in the shredded cheese.
Pour the egg and cheese mixture over the tater-tots and veggies.
Bake for 35-40 minutes or until the egg bake is springy but does not jiggle. Allow to cool before slicing.
To reheat from the fridge each morning, simple place your slice in the microwave for 45-60 seconds and enjoy!
Storage: This can last in the fridge up to 4 days or in the freezer up to 6 months.
There are so many ways to customize this dish! I've made it with sweet potato tater-tots, seasoned tater-tots, and a variety of different veggies. You can also add half a cup of any meat for extra protein and flavor.
Here's a few ideas of ways to switch up the recipe:
sweet potato tater tots, onion, kale, and turkey breakfast sausage
garlic and black pepper tater tots with green onions, bell pepper and gruyere
regular tater-tots with chicken sausage, shredded broccoli, onions and cheddar
regular tater-tots with spinach and feta
Comments