There are several versions of this great recipe out there. That's because these little breakfast "omelets" are tasty and nutritious. Baked in a muffin tin, they are in little portion-controlled servings. Make a full batch ahead of time for quick and easy breakfasts on the go. (This recipe can easily be doubled or divided.) We make 24 at a time at our house, and the family enjoys them over the course of a couple of days. That makes breakfast on Day 2 a no-effort event. A few seconds in the microwave, and they're good to go! They also make a fantastic snack. I've seen my kids eating them cold after school.
My recipe is a breakfast powerhouse! Each "omelet" is only 69 calories. The percent of calories from each one breaks down as follows: 26% fat, 28% carbohydrates, and 34% protein. There is about 1/3 C vegetables in each one, so if you were to eat 3 of them for breakfast, you'd have 1 of your vegetable servings for the day. And a 3 "omelette" serving would only contain 207 calories. Paired with an orange or 8 ounces of orange juice (1 of your fruit servings for the day), it makes a nice breakfast!
Ingredients
1 medium (2-1/4" to 3-1/4" dia.) potatoes with skin, thinly sliced (about 1/8 inch or less)
2 stalks green onions,chopped, white and green parts
3 large mushrooms, sliced
1 cup Spinach, raw
1/2 cup, chopped sweet red peppers
1/2 cup grated carrot
1 cup liquid egg
1 cup (not packed) cottage cheese fat free
1 tablespoon flour unbleached
1 tablespoon salsa or a couple of dashes of Tabasco Sauce
1/4 teaspoon black pepper
1/2 cup, shredded low fat cheddar cheese
Steps
1 Preheat oven to 375 degrees, and spray a 12-muffin tin with cooking spray.
2 Place a slice of potato in each muffin cup. Follow with 1 or 2 slices of mushroom.
3 Place grated carrot and red pepper in a microwave safe bowl. Microwave on High for 1 minute.
4 Finely slice spinach.
5 Combine all remaining ingredients (including vegetables) in a Quart-size measuring cup or medium size bowl. Stir until combined. (Add salt to taste, if desired. Probably no more than 1/2 tsp)
6 Fill each muffin cup with the egg mixture until about 2/3 full.
7 Bake for 30-40 minutes, or until centers are set and the edges are beginning to brown.
Recipe Variation: Replace the spinach with sliced baby asparagus. Delicious!
You can also add reduced fat/turkey ham, bacon or sausage. **Adding meat will increase the fat and calories.
Omelet Cups store well in the refrigerator for 2 -3 days.
My recipe is a breakfast powerhouse! Each "omelet" is only 69 calories. The percent of calories from each one breaks down as follows: 26% fat, 28% carbohydrates, and 34% protein. There is about 1/3 C vegetables in each one, so if you were to eat 3 of them for breakfast, you'd have 1 of your vegetable servings for the day. And a 3 "omelette" serving would only contain 207 calories. Paired with an orange or 8 ounces of orange juice (1 of your fruit servings for the day), it makes a nice breakfast!
Ingredients
1 medium (2-1/4" to 3-1/4" dia.) potatoes with skin, thinly sliced (about 1/8 inch or less)
2 stalks green onions,chopped, white and green parts
3 large mushrooms, sliced
1 cup Spinach, raw
1/2 cup, chopped sweet red peppers
1/2 cup grated carrot
1 cup liquid egg
1 cup (not packed) cottage cheese fat free
1 tablespoon flour unbleached
1 tablespoon salsa or a couple of dashes of Tabasco Sauce
1/4 teaspoon black pepper
1/2 cup, shredded low fat cheddar cheese
Steps
1 Preheat oven to 375 degrees, and spray a 12-muffin tin with cooking spray.
2 Place a slice of potato in each muffin cup. Follow with 1 or 2 slices of mushroom.
3 Place grated carrot and red pepper in a microwave safe bowl. Microwave on High for 1 minute.
4 Finely slice spinach.
5 Combine all remaining ingredients (including vegetables) in a Quart-size measuring cup or medium size bowl. Stir until combined. (Add salt to taste, if desired. Probably no more than 1/2 tsp)
6 Fill each muffin cup with the egg mixture until about 2/3 full.
7 Bake for 30-40 minutes, or until centers are set and the edges are beginning to brown.
Recipe Variation: Replace the spinach with sliced baby asparagus. Delicious!
You can also add reduced fat/turkey ham, bacon or sausage. **Adding meat will increase the fat and calories.
Omelet Cups store well in the refrigerator for 2 -3 days.
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