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Low-Carbohydrate Mini Omelets

These low-carb mini omelets are the perfect low-carb and kid-friendly breakfast!

Are you finding yourself in a lunch-packing rut? These 8 healthy school lunch ideas will get your kids excited to eat lunch and are easy to pack!

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.  

  • eggs
  • 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.

  1. Preheat the oven to 350F and lightly grease the muffin-tin or brownie pan with olive oil or cooking spray. 
  2. In a large bowl, whisk together the milk and eggs. Add the toppings and cheese, stir to combine.
  3. Pour the egg mixture into the cups. 
  4. Bake for 15 to 18 minutes or until the omelets are puffy and cooked through. 
  5. 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.

https://youtu.be/l3NRN3ZHWfA

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!

  • Pizza Mini Quiches
  • Salsa Mini Quiches
  • Taco Egg Cups
  • Zucchini Mini Quiches
Print Recipe| Pin Recipe

Spinach & Bacon Egg Cups

★★★★★

5 from 3 reviews

Low-carb mini omelets make a delicious, protein-rich breakfast that will keep you satisfied for hours. 

  • Author: MOMables – Laura Fuentes
  • 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

Ingredients

Scale
  • 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

Instructions

  1. Preheat oven to 350F and grease a 24-count mini muffin pan.
  2. In a large bowl, whisk the eggs and milk. Add the chopped spinach, shredded Cheddar cheese, chopped bacon, and black pepper. Stir to combine. 
  3. Distribute the egg mixture evenly into the muffin cups.
  4. Bake in the preheated oven for 15-18 minutes.
  5. Once cooked, allow mini quiches to cool in the pan before carefully removing with a small knife or spatula.

Equipment

Mini Muffin Pan

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Kids Lunch Box

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Nutrition

  • 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

Did you make this recipe?

Tag @MOMables on Instagram and hashtag it #momables

Reader Interactions

Comments

  1. Renita

    January 10, 2017 at 11:26 pm

    Have type 2 this sound great hope to fine more recipes from u thanks for sharing God bless

    Reply
  2. Lena Clement

    December 28, 2015 at 8:23 pm

    Looking at trying to count my calories. How many calories ?

    Reply
    • Emilie Hebert

      December 29, 2015 at 10:52 am

      Hi Lena! Each plain omelet, if you make 12, will be about 80-90 calories just with the eggs, milk, and veggies. It also depends on what kind of milk you use (unsweetened non-dairy milk is lower in calories). Once you start adding meat and cheese, the calories will go up. I suggest using an online calorie counter to figure out how many calories are in each one based on what you put in them. Thanks!

      Reply
  3. Leigh Ann

    September 07, 2014 at 6:36 pm

    These are great, we had them Friday for our breakfast night, I did have a hard time getting them out of my muffin pan, but I will try more cooking spray next time. THanks for the great recipes.

    Reply
  4. Anissa

    August 04, 2014 at 3:36 pm

    Can you use almond milk instead?

    Reply
    • MOMables

      August 06, 2014 at 9:15 am

      sure!

      Reply
  5. Raquel

    December 12, 2013 at 7:57 pm

    Ladies, you are so creative! These are such a great idea! If I want to make these ahead of time for breakfast for the week, can they be frozen?

    ★★★★★

    Reply
    • MOMables

      December 12, 2013 at 10:50 pm

      They sure can Raquel! cook, freeze, and warm (about 30seconds in microwave).

      Reply
  6. shy

    October 12, 2013 at 8:52 am

    thank you, thank you! i just learned i have diabetes and am doing everything i can to pre-plan my meals. i love eggs and i love omlettes. and you’ve given me something i can make a batch for the week in advance! will be bookmarking your site for future reads.

    the reason i love omlettes is that it’s a great way to sneak in veggies. i love tomatos so i’ll be adding chopped tomatoes to mine. yum!

    Reply
  7. Desi

    September 11, 2013 at 9:09 pm

    Do I need to grease the pan or they will come out easily?

    Reply
    • MOMables

      September 11, 2013 at 9:25 pm

      I depends on your pan… i’d grease just in case.

      Reply
  8. Kelly @ The Nourishing Home

    August 31, 2013 at 10:22 am

    These are terrific which is why there’s on our meal plan rotation. Thanks so much for sharing this delicious, healthy breakfast idea. Blessings, Kelly

    ★★★★★

    Reply
    • MOMables

      August 31, 2013 at 4:57 pm

      thank you Kelly!

      Reply
  9. Rina

    August 25, 2013 at 6:14 pm

    Hi, I came across this cute recipe and my 10-year old brother really want these for lunch but with just plain eggs and probably spinach too. Is it possible? If so, then how long do I keep them in the oven? Also, how long can they stay in a plastic container at room temperature? Thank you ^^

    ★★★★★

    Reply
    • MOMables

      August 25, 2013 at 9:48 pm

      Rina, you can add anything you want to these eggs. They will be fine for lunch in a lunch container. In the morning, pack them in a lunch container then in a lunch bag. enjoy!

      Reply
  10. Kristina

    July 16, 2013 at 9:50 pm

    I just wanted to say how wonderful a mother you are to take such care with your son. And, a big thank you because I can read your recipes and not have to try and figure out the carbs for my diabetes. I have had type 1 for, gee (head scratch) 34 years and now you have made my life a little easier.

    Thanks!

    Reply
  11. Tanya

    June 12, 2013 at 8:48 am

    We made these this morning, and they were simply delicious! Thanks for the recipe. :)

    Reply
  12. Tanya

    June 06, 2013 at 8:25 am

    Do you saute the veggies ahead of time or put them in as is?

    Reply
    • MOMables

      June 06, 2013 at 9:38 pm

      it depends on the veggies Tanya. Do you like them crunchier? i sometimes do, especially with onions

      Reply
  13. Jeanine Pedersen

    May 10, 2013 at 11:20 am

    Do these freeze well? Could they be made ahead of time and then popped into the microwave frozen?

    Reply
    • Laura

      May 12, 2013 at 2:58 pm

      they do! make them ahead of time, freeze and warm when you need them.

      Reply
  14. Jennie

    April 03, 2013 at 12:51 pm

    Can you reheat these in the microwave?

    Reply
    • Laura

      April 03, 2013 at 4:25 pm

      Jennie, yes you can. not for long though.

      Reply
  15. Angie

    January 28, 2013 at 12:20 pm

    Do you send these in cold or heat them and pack them in foil?

    Reply
    • Laura

      January 29, 2013 at 10:46 am

      For lunch, I warm them in the morning and either pack them inside a thermos or a stainless steel lunch container. In the thermos they stay warm, the one in the lunch container room temperature. my kids don’t seem to mind eating them at room temp.

      Reply

Trackbacks

  1. Weight Loss That Works: 30-Day Insulin Resistance Diet Plan says:
    March 23, 2020 at 4:02 AM

    […] Easy Protein Pancakes | Diabetes Strong 2. Homemade Sugar-Free Granola | Maria Ushakova 3. Low Carb Mini Omelets | Momables 4. Paleo Breakfast Meatballs | Skinny Fitalicious 5. Cottage Cheese Pancakes | Diabetes […]

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