Breakfast can be one of the most challenging meals for a lot of people when eating low-carb but it really doesn’t need to be. I completely understand that you might not have time to be making a delicious packed veggie or meat omelette for breakfast, maybe savoury isn’t your thing either and you just need something to grab and go.
For 3-4 breakfasts a week I will have eggs in some form, muffin omelette(s), frittata, scrambled, fried etc (always in coconut oil) and then for the other days I will have things like berry and chia bowls, avocado with toasted seeds, mushrooms and tomato, homemade granola (nut and seed based) and I will also try to fast at least 2 mornings a week as this really helps to keep my sugars stable. What ever you choose, always think about your choice, will it make you feel full? Will you feel satisfied? How will your body react to the food you are eating? If I have porridge (oat based) I blow up like a helium balloon and my sugars go sky-high. Where as if I have a plate full of eggs, avocado, toasted seeds, mushrooms and wok’d onion (and maybe a cheeky gluten-free sausage) then I usually don’t even need to give myself 1 unit of insulin most of the time….Guilt free, blood sugar friendly eating is what makes me feel my best and for me, it’s understanding what works for my body.
This recipe for blueberry and nut butter muffin omelettes is quick, easy and truly delicious, a great grab and go breakfast, low in carbs, high in nutrition, protein and fibre. I used homemade almond nut butter but if you need to be nut free then you could swap for a seed butter instead, most supermarkets sell both. Other than the natural occurring sugar from the blueberries there is NO sugar, so these are perfect for children too, with no worry of impending hyperactivity. I use coconut flour to give them a little more texture. You can’t taste the coconut and it doesn’t dry the mixture out either.
You can make them on a Sunday in a big batch to last the week, or make them the night before. What ever you choose they are worth 20 minutes in the kitchen! If this really isn’t for you though why don’t you check out my savoury mini muffin omelettes here. Or alternatively head over to my “recipes” section and you can see all of my breakfast options on one page (this is a new feature, and I’m very proud!).
- 5 Medium Eggs
- ½ Cup Blueberries (about 100g)
- 1.5 TBSP Coconut Flour (this can be left out if you don't have it)
- 6 tsp Nut Butter (I use Almond Nut Butter)
- ¼ Cup Water
- Pre-heat oven to 180°c
- In to a mixing bowl crack eggs and whisk
- Add in water and fully mix in, now add coconut flour and combine, continue to whisk until completely lump free- it will resemble custard
- In to your muffin moulds (I use silicon) drop in a few blueberries per mould then pour the mix in ½ way
- Add in 1 tsp nut butter per muffin
- Now top each one up with the remaining egg mix
- Pop in the oven for about 20 minutes until golden, fluffy and cooked through (if the tops are firm and set they will be cooked through)
- They will have risen a lot- but they will shrink once they come out of the oven and cool
- Serve straight away or leave to cool and then pop in the fridge in a sealed container for up to 5 days.