You know how sometimes you find a new recipe and it hits just right? Well, friends, I’ve hit the jackpot. And by “jackpot” I mean “tater tot cups.”
Now stick with me. I’m currently working in partnership with the Washington State Beef Commission, so it probably seems a little odd to lead with potatoes. But this newly-discovered food delivery system has helped me level-up my game delivering balanced meals to my kids, and I think you’re going to love it, too.
This post is sponsored by the Washington State Beef Commission.
Healthy eating is important to me, and I’ve always been pretty confident I knew what “healthy eating” meant. But I was surprised to learn that an alarming number of school-age children and teens don’t get enough high-quality protein, iron, zinc, choline, and vitamins B6 and B12 – nutrients that are essential for growth, learning, and activity.
If I was just operating off of assumptions, I’d have told you that kids need more vegetables. But, turns out, research shows they need more protein and nutrients offered by food like beef. Nutrient deficiencies during this time of rapid physical and cognitive maturation can lead to compromised linear growth, decreased cognitive development, and depressed immune function. Beef is one of the most nutrient-dense options available, offering 170 calories and 10 essential nutrients in one efficient three-ounce serving.
Back to my tater tot cups. Current pop-culture nutrition trends demonize things like carbs, fat, and calories. But the thing is – our growing kids need all those things. They need balanced plates. They need fuel. They need nutrients. They need all of it.
So, here’s my new favorite weekday grab-and-go breakfast for everyone in my family: tater tot cups with protein-and-nutrient-packed sausage-seasoned beef, satisfying cheese, eggs, and whatever veggies you choose. And as a bonus, I’m including an awesome snack or grab-and-go meal, cheeseburger cups. Because I’m pretty sure you’re gonna love them as much as my family does.
Tater Tot Breakfast Cups
Ingredients:
- 1/2 lb. lean ground beef (I use 93%)
- 1 pkg. frozen tater tots
- 6 eggs, beaten
- ¼ tsp. sage
- ½ tsp. garlic powder
- ½ tsp. onion powder
- ¼ tsp. salt
- cooked, sautéed veggies (as desired)
- shredded cheddar cheese
- Cooking spray
- Preheat oven to 450 degrees.
- Spray regular-sized muffin pan with cooking spray. Put 4 tater tots in each cup and place in oven for 10 minutes.
- After 10 minutes, remove the tater tots from the oven. Spray a shot glass or small measuring cup with cooking spray and press down into each muffin tin, shaping the tater tots into a cup.
- Return the tater tot cups to the oven for 15 minutes.
- Meanwhile, brown ground beef with sage, garlic powder, onion powder, and salt.
- When the tater tot cups are ready, add about 1 tablespoon of shredded cheddar, 1-2 tablespoons of sausage-seasoned beef, vegetables (as desired), and the equivalent of ½ egg to each cup. Return to the oven for 7 minutes.
- After cooking, allow to sit for 3-5 minutes before removing the cups and serving.
- For an easy weekday breakfast, you can prepare these in advance and heat them in the microwave before serving.
Cheeseburger Tater Tot Cups
Ingredients:
- 1 lb. lean ground beef (I use 93%)
- Frozen Hash Browns
- 1 tsp. salt
- 1 tsp. pepper
- 1 tsp. garlic powder
- 2 tsp. steak sauce
- shredded cheddar cheese
- Ketchup
- Mustard
- Mayonnaise
- Pickles, relish, or other desired toppings
- Make tater tot cups as described above.
- Brown ground beef with salt, pepper, garlic powder, and steak sauce.
- For the final step of the cheeseburger cups, sprinkle 1 tablespoon of shredded cheese, add the ground beef mixture, and bake for an additional 5 minutes. Allow to sit for 3-5 minutes before removing the cups from the muffin tin.
- Mix together equal parts ketchup, mustard, and mayonnaise.
- Top the cheeseburger cups with the ketchup mixture, pickles, and other desired toppings.
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