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Recipe: Low Carb Breakfast – Cheesy Mini Omelettes

Published on November 15, 2013,

Breakfast can often be a bit of a challenge, especially for people new to a low carb diet. Eggs are an excellent option and this recipe from Low Carb Support features mini-omelettes baked in the oven – you can make a batch at a time, refrigerate them and enjoy cold or re-heated in a microwave…

Low-carb breakfast: cheesy mini-omelettes (www.low-carb-support.com)

Low-carb breakfast: cheesy mini-omelettes
(www.low-carb-support.com)

The basic form of this recipe just needs eggs and cheese.

I use cottage or cream cheese to mix with the egg (crumbled feta would also work well), and sprinkle some grated hard cheese like cheddar on top to get that golden top.

You can add any low-carb vegetables to this basic mixture to suit your taste. For example:

  • cauliflower or broccoli, broken into tiny chunks
  • spinach
  • kale
  • mushrooms
  • courgettes
  • peppers
  • onions
  • olives
  • peppers

Meaty additions would also jazz this up nicely, for example:

  • bacon or pancetta
  • chorizo
  • sausage meat
  • ham and other deli meats
  • sliced chicken breast
  • smoked salmon

This is a great way to utilise leftovers – just see what you got in the fridge! You only need small amounts of these extra ingredients.

You can bake the mini-omelettes using a muffin tin or individual ramekins.

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

12 servings

Serving Size: 70g

Calories per serving: 130

Ingredients

  • 8 large eggs
  • 200g (7oz) cottage cheese
  • 60g (2oz) grated cheddar cheese
  • 100g (3oz) cooked vegetables (e.g. cauliflower, broccoli, mushrooms, courgettes)
  • 60g (2oz) sausage, bacon or deli meat, chopped
  • Salt and pepper

Instructions

  1. Beat the eggs lightly
  2. Add cottage cheese, salt, pepper and mix well
  3. Add a little bit of vegetables and meat into each muffin cup
  4. Pour egg and cheese mixture over it so that the muffin cup is almost full
  5. Sprinkle with grated cheddar
  6. Bake on 190C/375F/Gas Mark 5 for 30 minutes or until the omelettes are puffed up and golden on top
  7. Eat hot or cool down and refrigerate

The amounts listed above make 12 mini-omelettes. For each serving: 130 cal, 2g net carbs, 10g protein, 10g fat.

More at: Cheesy mini-omelettes

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Video: Low Carb Egg and Veggie Breakfast Muffins

Published on August 15, 2013,

We think this is a great and easy idea for a low carb snack or breakfast using eggs, vegetables (broccoli and onions), cheese (optional) and seasoning. It’s from MichaelKoryFitness…

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See more at MichaelKoryFitness Youtube channel

Video: Making Fat or ‘Bulletproof’ Coffee For Breakfast

Published on April 15, 2013,

In a recent post (link below) we covered how the Diet Doctor had incorporated drinking ‘fat coffee’ to help him reach optimal ketosis during a two month experiment in which he lost considerable weight despite already being in good shape from a generally low carb diet. The Diet Doctor explained how, to stay in optimal ketosis, he had to consume much more fat than normal and cut down his protein. The formula was high fat, modest protein, very low carbs. The idea of ‘fat’ or ‘bulletproof’ coffee seems to have been pionered by Dave Asprey (below) but first this is a great video from CavemanKlaus showing how to make it yourself…

The recipe is basically good coffee, good unsalted butter and good coconut oil (or MCT oil)

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Here are some alternatives from Dave Asprey himself…

Part 1…

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Part 2…

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Here’s a link to the recipe on Dave Asprey’s site

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