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Recipe: Baked Breakfast Omelette Bites

Seasons come and go, but one thing that stays the same is the commitment to our goals. Life doesn’t care if you’re cutting or bulking. To remain on track, lifters like you and I must rely on life-hacks to help us along our journey. Meal prep is common place in all facets of the iron game, but here is a diet-hack that you may not have seen before.



Baked Breakfast Omelet Bites


  • 26-30 Frozen Tater Tots
  • 10 Turkey Breakfast Sausage Links, Chopped
  • 1 Large Green Bell Peppers (Chopped)
  • 1 Large Red Bell Peppers (Chopped)
  • 10-12 Whole Large Eggs
  • 1 Cup Shredded Cheese

Preparation and Directions:

Preheat your oven to 400 degrees. Microwave the tater tots for 2 minutes to partially thaw. Grease a muffin pan and place 3-4 tater tots in each section of the muffin pan. Use a small glass or shot glass to mash the tater tots down flat to create a base. Bake the tater tots at 400 degrees for 10 minutes. Make sure the sausage and peppers are chopped in 1/4” small sections. Crack all of the eggs into a pourable/spouted bowl or container. Remove the tater tots from the oven and lower the temperature to 350 degrees.


Add the sausage and peppers evenly into the sections, top with the egg mixture. Do not overfill. Prior to putting back into the oven, sprinkle cheese over each section. Bake for around 20-25 minutes, or until the bites begin to brown. Once they’re done, use a knife to loosen the bites from the pan and remove using a fork or thin spatula.





12 Servings

  • Calories – 209 kCal
  • Fat – 14 G
  • Carbs – 11 G
  • Protein –12 G