Baked Omelette Bites
Whip up a batch of these diabetes-friendly Omelette Bites, a versatile and convenient option for a nutritious start to your day or a protein-packed snack. These egg-based delights offer a low-carb, high-protein choice that's perfectly aligned with managing blood sugar levels, making them a smart addition to your meal plan.
Servings: Egg Cups
Why Diabetes Friendly?
- High in Protein: Eggs are a great source of high-quality protein, which is beneficial for blood sugar control as it can help with satiety and maintaining muscle mass.
- Low in Carbohydrates: This recipe is naturally low in carbs, making it suitable for those managing diabetes and adhering to a low-carb diet.
- Nutrient-Rich Vegetables: Spinach and red peppers add vitamins, minerals, and fibre, contributing to a balanced, nutritious meal without significantly impacting blood sugar levels.
Advertisement
Equipment
- 9x13 pyrex dish or large roasting pan
- Muffin tin
Ingredients
- egg (beaten) 16
- salt ½ tsp
- pepper (ground ) 1/8 tsp
- feta cheese (crumbled) ½ cup
- spinach (finely chopped) 1 cup
- red bell pepper (diced) 1 cup
Advertisement
Cooking Tips
- Silicone Muffin Tray Use: For easier removal and a more uniform shape, consider using a silicone muffin tray as it's more flexible and non-stick.
- Water Bath Method: For a smoother and creamier texture, the water bath method (faux sous vide) is recommended. This method cooks the omelette bites gently, resulting in a softer texture.
- Variations: Feel free to customize the fillings based on preferences or dietary needs. Other vegetables, cheeses, or even adding diced cooked meats can vary the recipe.
Advertisement
Instructions
- Preheat oven to 300˚F.
Using a water bath:
- Pour water ⅓ of the way up a 9×13 pyrex dish or larger roasting pan (it will need to hold the muffin tray). Set aside. Grease a 12-cup muffin tin. Using a silicone muffin tray works best if you have one.
- Beat the eggs, salt and pepper in a pourable bowl.16 egg, ½ tsp salt, 1/8 tsp pepper
- Divide cheese, spinach and red peppers between the 12 muffin cups, then evenly fill with the beaten eggs.½ cup feta cheese, 1 cup spinach, 1 cup red bell pepper
- Cover the muffin tray with a sheet of parchment paper, then tightly cover with foil. Place the water filled roasting pan in the oven, and then place the muffin tray in the water filled roasting pan. Leave uncovered.
- Bake for 75-80 minutes.
- Remove the water bath with the muffin tray in the water bath from the oven and let them rest in the water bath until the water is cool. Remove the tray, the parchment and the foil, and then remove the omelettes from the muffin cups.
Regular baking method:
- Grease a 12-cup muffin tin.
- Beat the eggs, salt and pepper in a pourable bowl.
- Divide cheese, spinach and red peppers between the 12 muffin cups, then evenly fill with the beaten eggs.
- Bake uncovered for 75-80 minutes.
- Remove from oven and let cool before removing omelettes from the muffin cups.
Advertisement
FAQ
- Can I make these omelette bites ahead of time?
Yes, they store well in the refrigerator for several days and can be reheated in the microwave or oven. - How long do these omelette bites last in the fridge?
Properly stored in an airtight container, they can last for up to 4 days in the fridge. - Can I freeze the omelette bites?
Yes, once cooled, they can be frozen in a single layer and then transferred to a freezer-safe bag or container for up to 2 months. Thaw in the refrigerator overnight and reheat gently. - Are there any dairy-free alternatives for feta cheese?
For a dairy-free version, you can omit the cheese or use a dairy-free cheese alternative that crumbles well.
Advertisement
Nutrition
Per serving
Calories: 87.3kcal
Carbohydrates: 1.2g
Fiber: 0.3g
Sugar: 0.7g
Fat: 5.6g
Saturated Fat: 1.8g
Trans Fat: 0.02g
Protein: 7.5g
Nutrition Facts
Baked Omelette Bites
Serving Size
1 Bite
Amount per Serving
Calories
87.3
% Daily Value*
Fat
5.6
g
9
%
Saturated Fat
1.8
g
11
%
Trans Fat
0.02
g
Cholesterol
218.3
mg
73
%
Sodium
181.2
mg
8
%
Potassium
107.9
mg
3
%
Carbohydrates
1.2
g
0
%
Fiber
0.3
g
1
%
Sugar
0.7
g
1
%
Protein
7.5
g
15
%
Vitamin C
15.9
mg
19
%
Vitamin D
1.2
µg
8
%
Calcium
34.2
mg
3
%
Iron
1.1
mg
6
%
Magnesium
8.6
mg
2
%
Zinc
0.8
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
Categories
Thank you for sharing this recipe