Cheese & onion omelette muffin bites

Tasty morsels of cheesy, oniony deliciousness, these omelette muffin bites are a quick and tasty family breakfast!

DH is diabetic, and periodically has a ‘carb free’ day to see what his blood sugar levels do in the absence of any consumed carbohydrate. He can use this information to manage his insulin and sugar levels the rest of the time. Making carb-free lunches and dinners is mostly fine – lots of protein and veggies and you’re done! However, breakfast, which is usually heavy on baked goods or cereals, is more of a challenge.

Challenge accepted!

I’m always up for a challenge in the kitchen. Given that it will oh-so-shortly be Pesach, carb-free-day was the perfect opportunity to try out these delicious cheese and onion omelette muffin bites ahead of the festival. These tasty eggy morsels are high in protein and conveniently devoid of carbohydrates. They were really easy to make, even in my bleary eyed early morning state. A few minutes of prep then pop them into the oven while you drink tea and turn semi-human again.

Very popular

DH managed to eat a huge pile of these, so I think he liked them! I made 12, and my daughter Kipper and I had one each while DH ate the rest. In fairness, Kipper and I also had fruit and pancakes. Come Pesach I expect I’ll have to make a double batch to keep everyone happy.

Ups and downs

These do puff up beautifully in the oven, but of course deflate quite quickly once you take them out. It doesn’t affect the taste though, which is delightfully cheesy and subtly oniony. Yum.

You could go completely wild with ingredients to go in these – all sorts of veggies and what not – but I enjoyed the simplicity of slicing up a couple of spring onions and grating a bit of cheese. I didn’t want to start chopping a dozen different ingredients, and certainly didn’t have the wherewithal to fry anything off before adding it to the muffin tin. You’re welcome to do those things if you like, but first thing in the morning I want minimum input for maximum results, and I think these omelette muffin bites deliver.

Makes 12 cheese & onion omelette muffin bites. 

A quick and tasty family breakfast! Tasty morsels of cheesy, oniony deliciousness, these omelette muffin bites are great for Passover(Pesach) and all year round.

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Cheese & onion omelette muffin bites

Course Breakfast
Cuisine Vegetarian
Keyword cheese, egg, onions
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 12
Calories 44kcal
Author Helen


  • 50 g finely grated cheddar cheese (approx. ½ cup)
  • 2 spring onions (scallions)
  • 4 eggs
  • 50 ml milk (¼ cup)
  • Pinch of ground black pepper


  • Preheat the oven to 190°C (375°F).
  • Divide the cheese between 12 muffin cups. Trim and slice the spring onions (scallions) and add to the cups with the cheese.
  • Break the eggs into a jug and add the milk and pepper. Use a whisk or hand-blender to combine thoroughly. Continue to whizz for a minute or two until frothy.
  • Divide the egg mixture between the muffin cups - they should be just over ¾ full.
  • Bake at 190°C (375°F) for 10-15 minutes until risen, golden, and set in the middle. Remove from the oven and run a knife around the edge of each omelette muffin to loosen. Slip out onto a plate and serve warm.


Per omelette muffin: 44 calories, 3g fat, 3g protein, 1g carbs

Other healthy and delicious breakfasts include these sugar-free breakfast muffins, this dried fruit compote, or this yummy grain-free porridge. You might also like this list of the best family-approved Pesach breakfasts.

Since eggs are just about the cheapest source of high quality protein available, and these delicious omelette bites are therefore extremely economical (not to mention tasty and nutritious) I’m linking this recipe up to Credit Crunch Munch, organised by  Fuss Free Flavours and Fab Food 4 All and hosted this month by Michelle at Utterly Scrummy Food for Families.


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  3. Gorgeous love these little muffins such a fab idea and lower in calories without the pastry!

  4. Love the sound of these. Perfect picnic food. Assuming we actually get a Summer this year!

  5. Helen @ Fuss Free Flavours

    These look great. I am generally a fan of high protein low carb breakfasts as they really do keep me fuller for longer.

    • I’m sure that’s true but I’m too much a creature of habit to give up toast for breakfast and a little something at 11! Although this kind of thing makes a very pleasant change every once in a while.

  6. Mmm these look like the perfect picnic food! Pinned and stumbled! 🙂

  7. Oh these look absolutely delightful, I am going to try these after the weekend service. When I’ve got time to really kick back and enjoy them.

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