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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

Get more outstanding recipe ideas at Low Carb Diet Support, follow on Twitter @carbophobic and get their feed on Google+

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Low Carb “Oopsie Roll” Pizza Base From Egg and Cream Cheese

Published on September 4, 2013,

We’ve had a few clever ways of making low carb pizza on this site with bases created using cauliflower and tuna to name some of the approaches. This time we’ve found a fantastic egg and cream cheese option called an “Oopsie roll” base from Australian blogger Ash Simmonds (caution – contains some ‘robust’ Aussie language)…

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See also…

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Video: How to Cook Perfect Scrambled Eggs – Cheap, Tasty, Filling, Nutritious and Really Fast Low Carb Food

Published on September 2, 2013,

Scrambled eggs are a perfect low carb snack or meal being very nutritious, excellent value and incredibly quick and easy. This short video gives a great technique for perfecting the dish (just leave out the toast mentioned at the end!)…

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