Need an easy breakfast recipe that is low carb, kid friendly and easy to make?
When you are preparing meals for someone with diabetes, it is easy to get caught up in the list of things that need to be avoided or consumed in moderation. Don’t get me wrong, that list is quite lengthy, but the good news is that the list of healthy foods that are also low in carbohydrates and even zero carbohydrates is pretty hefty as well.
When I meal plan complete meals for my type-1 diabetic son, I am always trying to incorporate low and zero carbohydrate options. When the entire meal consists of these foods, I feel as though I have won the lottery.
Take these mini omelets for example; they are made with eggs, milk, veggies, meat of choice, and topped with shredded cheddar cheese. All of these ingredients have either low or zero carbohydrates. I cooked mine in a brownie pan, and they became perfect individual portions! Each square has a pretty even amount of eggs, milk, veggies, meat, and cheese; each individual serving is virtually carbohydrate free.
For insulin dosage purposes, I calculate one portion as 2 carbohydrates. I’ve found a brand of bread with as little as 7 grams of carbohydrates, so I add a piece of toast, making the entire meal roughly 9 carbohydrates. Include some fresh blueberries, strawberries, apple slices, or yogurt, and you still have a very low-carbohydrate meal.
Make these for breakfast, brunch, or pack them for lunch.
Low-Carbohydrate Mini Omelets
makes 12 individual portions in muffin tins or brownie squares.
- Cuisine: Breakfast
Ingredients
- 12 eggs
- 3/4 c. milk
- Veggies (green pepper, red pepper, onions, mushrooms, tomatoes, etc.)
- Meat (diced ham, turkey sausage, bacon, etc.)
- Shredded cheddar cheese (for topping)
Instructions
- Whisk together milk and eggs.
- Pour into the 12 wells, filling half full.
- Add toppings of choice.
- Top off with more egg mixture if necessary.
- Bake at 375° for about 17-20 minutes.
- Flip out of pan and top with shredded cheese.
Have type 2 this sound great hope to fine more recipes from u thanks for sharing God bless
Looking at trying to count my calories. How many calories ?
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!
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.
Can you use almond milk instead?
sure!
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?
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They sure can Raquel! cook, freeze, and warm (about 30seconds in microwave).
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!
Do I need to grease the pan or they will come out easily?
I depends on your pan… i’d grease just in case.
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
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thank you Kelly!
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 ^^
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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!
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!
We made these this morning, and they were simply delicious! Thanks for the recipe. :)
Do you saute the veggies ahead of time or put them in as is?
it depends on the veggies Tanya. Do you like them crunchier? i sometimes do, especially with onions
Do these freeze well? Could they be made ahead of time and then popped into the microwave frozen?
they do! make them ahead of time, freeze and warm when you need them.
Can you reheat these in the microwave?
Jennie, yes you can. not for long though.
Do you send these in cold or heat them and pack them in foil?
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.