These low-carb mini omelets are the perfect low-carb and kid-friendly breakfast!
A good friend of mine has a son with type-1 diabetes, so the list of foods he needs to avoid is quite lengthy, but the good news is that the list of low carbohydrate foods is pretty hefty as well!
Planning meals for someone with type-1 diabetes requires extra care and thought, but that doesn’t mean the food can’t taste good! There are many high protein, low-carbohydrate foods such as eggs, meat, dairy, and veggies that you can do a lot with, like this recipe for mini omelets.
They are made with eggs, milk (dairy or non-dairy), and your choice of meat and veggies, baked to perfection, and topped with shredded cheese. The best part? All of the ingredients have either low or zero carbohydrates.
For insulin dosage purposes, I calculated one portion as 2 grams carbohydrates.
So whether you need breakfast ideas for someone with type-1 diabetes or want to watch your carb intake, these mini omelets and any of my mini quiche recipes are satisfying and low-carb approved!
Mini Omelet Ingredients
The recipe’s base is the milk and eggs; you get to decide which toppings to add, if any! I personally like the combination of spinach, bacon, and shredded Cheddar cheese.
- milk or non-dairy alternative
- chopped veggies like spinach, diced bell peppers, mushrooms, or steamed broccoli
- meat- diced, cooked bacon, diced ham, turkey, or cooked and sliced sausage
- shredded cheese- Mozzarella, Cheddar, Gouda, Parmesan, etc.
How to Make Mini Omelets
You’ll need a mini muffin-tin or brownie pan. I used to cook mine in a brownie pan, and they came out in perfect individual portions, but lately, I’ve switched to using a mini muffin pan, which yields 24 mini omelets, about 4 to 6 per serving. My kids love the smaller size.
- Preheat the oven to 350F and lightly grease the muffin-tin or brownie pan with olive oil or cooking spray.
- In a large bowl, whisk together the milk and eggs. Add the toppings and cheese, stir to combine.
- Pour the egg mixture into the cups.
- Bake for 15 to 18 minutes or until the omelets are puffy and cooked through.
- Remove from the oven and allow them to cool down to room temperature before removing from the pan and serving or packing into lunch containers.
These mini omelets are high in protein and will hold you over for hours.
They are perfect in the morning with your favorite low-carb bread or packed in a lunch container for a healthy, satisfying lunch. If you’re looking for more, I’ll show you how I make a couple different egg cup varieties in this quick recipe video.
More Low-Carb Breakfast Ideas
As I previously mentioned, I share a ton of mini quiche and egg cup recipes, many of which are diabetic friendly and low-carb approved. Here are some new recipes you can try with simple, everyday ingredients. And when you’re done planning your breakfasts, you can try some of these low-carb meals and low-carb lunch ideas too!
Spinach & Bacon Egg Cups
Low-carb mini omelets make a delicious, protein-rich breakfast that will keep you satisfied for hours.
- Prep Time: 5 minutes
- Cook Time: 15 – 18 minutes
- Total Time: 20 – 23 minutes
- Yield: 24 mini egg cups 1x
- Category: Breakfast
- Method: Oven
- Cuisine: Breakfast
- Diet: Diabetic
- 6 eggs
- 3 tablespoons milk
- ¾ cup finely chopped spinach
- 1 cup shredded Cheddar cheese
- 4 strips bacon, cooked and chopped
- ¼ teaspoon black pepper
- Preheat oven to 350F and grease a 24-count mini muffin pan.
- In a large bowl, whisk the eggs and milk. Add the chopped spinach, shredded Cheddar cheese, chopped bacon, and black pepper. Stir to combine.
- Distribute the egg mixture evenly into the muffin cups.
- Bake in the preheated oven for 15-18 minutes.
- Once cooked, allow mini quiches to cool in the pan before carefully removing with a small knife or spatula.
- Serving Size: 4 mini egg cups
- Calories: 188
- Sugar: 0.7g
- Sodium: 329.7mg
- Fat: 13.9g
- Saturated Fat: 6.1g
- Carbohydrates: 1.6g
- Fiber: 0.1g
- Protein: 13.6g
- Cholesterol: 212.8mg