Avocado-Tomato Breakfast Tot Cups

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Nonstick cooking spray, for spraying the muffin tin

One 32-ounce bag frozen potato nuggets, such as Tater Tots, defrosted 

18 slices sharp Cheddar, halved (36 half slices)

2 tablespoons half-and-half 

6 large eggs 

Kosher salt and freshly ground black pepper

12 thin slices Roma tomato

2 avocados, thinly sliced 

Sea salt flakes, for topping