Mini Broccoli Cheddar Potato Cups
By posting this recipe I am entering a recipe contest sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time.
Today we’re talking about one of the most misunderstood vegetables at the market. The one everyone associates as a “bad” food. The guy everyone shames in favor of their supposedly superior orange cousin. That’s right – today I’m going to be setting the record straight on the POTATO.
Potatoes are one of the original “superfoods”, especially when it comes to sports nutrition. I worked with a lot of college athletes during my dietitian schooling, and I was always reinforcing that carbs, not protein, are the most important food for energy and performance. Even post-exercise requires a certain amount of carbs to help replenish energy and build up muscle. Potatoes are a food that can play a major role with athletes, given they provide the carbohydrate, potassium, and energy you need to perform at your best.
Another common rumor spread about the potato is that they are “not good” for us. That may be case with the processed potatoes found in chips and fast food french friends, but don’t let a few bad relatives ruin the potato’s reputation. Potatoes actually are a wealth of nutrient-dense complex carbs. Potatoes even surpass bananas when it comes to potassium, an important electrolyte for fluid balance.
Despite some of the more “trendy” veggies out there (I’m looking at you, Cauliflower), potatoes are in fact one of the more energy-packed veggies out there, making them ideal for both pre and post workouts. Most pre-workout meals should be high in carbs, moderate in protein and low in fat to prevent that “full” feeling before a workout. Post-workout, we also want to have a higher carb intake (min 50 grams), moderate protein intake (at least 10 grams), and <20% calories from fat. Too much protein or fat after a workout will slow down the ability to digest carbs – not ideal when the goal is to replace all the energy we just burned. The goal is a 4:1 ratio of carbs to protein after a workout.
Many people are often looking for something quick to refuel after a workout, which is why these Mini Broccoli Cheddar Potato Cups make the perfect snack to pop post-workout. They are easy to pack, and best of all you can prep them in a big batch, which makes them perfect to make once and enjoy all week long. This recipe yields one week’s worth of servings. One more reason you are running out of excuses to skip a workout. Refueling with a serving of 8 of these little guys will give you 41g of carbs, 14g of protein, and 16% calories from fat. You’ll get 186 mg sodium, which is just enough to make you thirsty to replenish those fluids, and a whopping 814 mg of potassium. Add on my favorite sports drink, non-fat chocolate milk, and you have an additional 20g of carbs for refueling plus hydration.
My Mini Broccoli Cheddar Potato Cups are a play on another breakfast favorite of my clients: Egg Muffin Cups. These use shredded potato to create a crispy texture. Quinoa is added in place of flour to help bind the cups together with the help of some egg and cheddar, making them a great gluten-free option as well. I’m not a bacon fan, but to add that salty flavor, I used smoked julienned sundried tomatoes. Adds way less saturated fat and sodium to them mix while still giving that smokey flavor. Once you bake the cups, allow them to cool for 5 minutes before enjoying so they have a chance to firm up.
WHIP UP A BATCH TO PREP FOR YOUR NEXT WEEK OF WORKOUTS AND LET ME KNOW WHAT YOU THINK. ALSO MAKES A GREAT QUICK BREAKFAST WHILE RUNNING OUT THE DOOR IN THE MORNING!
HOW DO YOU ENJOY POTATOES???
- 1 1/2 C cooked quinoa approx 1/2C uncooked
- 2 potatoes skins on (or 2 cups of pre-shredded potatoes)
- 3/4 C chopped broccoli florettes
- 2 eggs
- 1 C shredded cheddar
- 1/2 C smoked julienned sundried tomatoes chopped
- 1 TB fresh chives chopped
- Preheat oven to 375ºF
- Prepare quinoa according to package directions.
- While quinoa is cooking, shred potatoes using a food processor.
- Once quinoa is ready, combine in a large bowl with shredded potatoes, broccoli, and eggs. Mix until well combined.
- Add cheddar, sundried tomatoes, and chives.
- Spoon mixture into a greased mini muffin tin.
- Bake for 15 minutes at 375ºF.
- Once done, remove from oven and allow to cool 5 minutes. Potato Cups will firm up as they cool.
8 mini cups = 41 calories, 11g fat (6g sat fat), 41g carbs, 5g fiber, 14g protein, 186mg sodium, 814mg potassium (Source: SELF Nutrition Data)