Cheese & onion omelette muffin bites

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.

Carb free breakfasts are a bit of a challenge, but given that it will oh-so-shortly be Pesach, it 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.

DH managed to eat a huge pile of these, so I think he liked them – I made 12, and 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 šŸ™‚

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. Serves 2?

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.

Want deliciously easy, family-friendly recipes like this one delivered straight to your inbox? Click here to sign up(Of course, Iā€™ll never pass on your email address to anyone.)

Cheese & onion omelette muffin bites
Yields 12
Write a review
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
44 calories
1 g
67 g
3 g
3 g
1 g
28 g
52 g
0 g
0 g
1 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 44
Calories from Fat 27
% Daily Value *
Total Fat 3g
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 67mg
Sodium 52mg
Total Carbohydrates 1g
Dietary Fiber 0g
Sugars 0g
Protein 3g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 50g cheddar cheese, finely grated
  2. 2 spring onions
  3. 4 eggs
  4. 50ml milk
  5. Pinch of ground black pepper
  1. Preheat the oven to 190C.
  2. Divide the cheese between 12 muffin cups. Trim and slice the onions and add to the cups with the cheese.
  3. 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.
  4. Divide the egg mixture between the muffin cups - they should be just over 3/4 full.
  5. Bake at 190C 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.
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.


  1. Pingback:Spinach & Tomato Tortilla Egg Cups - Celery and Cupcakes

  2. Pingback:Top 10 school holiday recipes for cooking with kids - Family-Friends-Food

  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. 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! šŸ™‚

  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.

Leave a Reply

Your email address will not be published. Required fields are marked *