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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 (

Low-carb breakfast: cheesy mini-omelettes

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


  • 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


  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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Low Carb Broccoli, Cheddar and Bacon Casserole

Published on September 20, 2013,

Casseroles and oven bakes can be fantastic options for low carb and paleo eaters – done right they are relatively easy to cook, highly nutritious, economical and delicious. This one from our friend Laura at Fit Chick’s Kitchen ticks all those boxes…

Broccoli,cheddar, bacon casserole from

Broccoli,cheddar, bacon casserole from


- 1 large head of broccoli, cut into small florets
- 2 cups grated sharp cheddar
- 2 tbsp butter
- 1/2 cup cream cheese
-1 cup heavy cream
- 2 cloves crushed garlic
- 1/4 cup crumbled bacon
- 1/2 tsp white pepper
- salt to taste
- 1/4 cup grated parmigiano cheese (for on top)



Preheat oven to 375 degrees.
Grease a medium size casserole dish, or square baking pan.
Steam broccoli (approx 4 minutes). Put into dish. Sprinkle crumbled bacon over top.
Make cheese sauce:
Melt butter and cream cheese in a saucepan over medium heat. Whisk in the cream, garlic, salt and pepper.
Add grated cheddar. Stir until melted.
Pour over broccoli. Sprinkle with parmigiano.
Bake for 30 minutes until cheese is bubbly.


Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 396.8
  • Total Fat: 33.6 g
  • Cholesterol: 115.7 mg
  • Sodium: 589.6 mg
  • Total Carbs: 6.2 g
  • Dietary Fiber: 2.3 g
  • Protein: 17.1 g

More at:  Broccoli, Cheddar, Bacon Casserole

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…

The video cannot be shown at the moment. Please try again later.

See more at MichaelKoryFitness Youtube channel

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