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Sausage, Spinach & Pepper Omelet In A Jar (Low Carb)

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This omelet in a jar recipe is perfect for a high protein and low carb breakfast on the go. Make ahead and eat all week.

You might also like these 5 easy keto omelets post!

closeup of omelet in a jar

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So many of my recipes are low carb and/or Paleo because if nothing else they make me feel better. Well this week I’ve been trying to really keep it low carb. It takes some organizing and preparing to stay on track and I’m doing really well!

This mason jar omelet recipe helped because I made 5 of these and if I didn’t eat it for breakfast I could eat it for lunch or dinner. And of course it is in a mason jar and why that appeals to me, no one will ever know including me! haha

Ingredients in this mason jar omelet

I picked the following ingredients for flavor, color and low carbs. I used sausage, peppers, spinach, mushrooms, cheddar, yogurt and eggs. If you are just doing this for meal prep and don’t care about carbs pick your own favorite fillings. 

 

saute pan with sausage, peppers, spinach and mushrooms

Low Carb Omelet Recipe

Start by adding a little oil to a large saute pan and add peppers, mushrooms and sausage and cook until the mushrooms and peppers are cooked. Add in the spinach last and just toss it around until it starts to wilt and take off the stove. I don’t fully cook the spinach so it will have more bulk. The photo above is what it will look like.

 

4 jars with uncooked omelets topped with cheese

 

After the sausage mixture has a cooled a bit, add it to your beaten eggs and fill your jars. This recipe made 5 jars (8oz) for me. Make sure not to fill them too high. You want some room at the top because they will rise and expand while baking. Top with the cheddar cheese.

Omelette in a Jar

closeup of cooked omelet in a jar

And here is the final product. They were even higher when they first came out of the oven but had deflated by the time I got around to photographing them. Regardless, they were delicious and as I write this I am on my second batch because I liked them so much. Hope you do too!

 1 jar = 305 cals / 23.2g fat / 5.6g carbs / 0.7g fiber / 18.1g protein =  4.3g net carbs

 

 

Disclaimer: One reader pointed out that you should not put mason jars in the oven. I was unaware of this when writing the post. And while I had no trouble I understand that the type of glass that mason jars are made of can not withstand large temperature fluctuations which may cause it to break. Here is an article I found that says you can bake in jars if you use a water bath. I have not tried it but I wanted you all to be aware of the risks. 

Notes from Readers: 
Colleen P: “I made 30 jars for breakfast at our retreat and each one was eaten up.   I got many complements on the uniqueness of this idea.  I used eggs, cheese, spinach and sausage.    I will use this recipe again.   I did 12 at a time and it took much longer, about 30 mins each, but was able to keep them warm by simply putting a towel over the done ones.  Also, I used water instead of milk or yogurt.  I have always found water makes eggs fluffier. ” 

Another reader pointed out that these are 1/2 pints. If you are using larger jars, you will have to use more of the mixture and it may take longer to cook.

This omelette in a jar recipe is perfect for a high protein and low carb breakfast on the go. Make ahead and eat all week.
5 from 6 votes
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Sausage, Spinach & Pepper Omelette In A Jar (Low Carb, Paleo)

This omelette in a jar recipe is perfect for a high protein and low carb breakfast on the go. Make ahead and eat all week.
Course Breakfast
Cuisine American
Keyword jars, meal prep, omelet
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 5
Calories 305 kcal
Author Denise Wright (MyLifeCookbook.com)

Ingredients

  • 1 cup chopped sweet peppers
  • 1 cup cheddar
  • 1 cup mushrooms, sliced
  • 1 cup spinach, chopped
  • 7 eggs
  • 1/2 cup plain yogurt, I used whole milk but use what you like
  • 2 sausage patties, chopped
  • 1 t olive oil

Instructions

  1. Preheat oven to 350F.
  2. In a skillet,add the olive oil and sauté your peppers and mushrooms.
  3. Add your sausage and cook until everything is cooked through.(My patties were precooked so if yours are uncooked add them with the peppers and mushrooms.)
  4. Add your spinach and turn off the heat. Mix the spinach around until it's wilted.
  5. In a bowl, whisk your eggs and yogurt. When they are mixed well, add half of the cheese.
  6. Fold in the pepper mixture until well combined.
  7. Spray the inside of the jars with cooking spray and then add the egg mixture. Make sure to leave 1/2 inch to 1 inch from the top because they will rise and you don't want it to spill over.
  8. Top each of the jars with the remaining cheese.
  9. Place jars on a cookie sheet and bake for 15-20 minutes or unitl the top is firm.
  10. Let cool and then add your lid and store in the refrigerator or eat.
  11. Enjoy!
  12. Note: These are 1/2 pint jars. If you use larger jars you will have to use more filling and it may take longer.

 

omelet in a jar and text overlay

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Nutritional information for the recipe is provided as a courtesy and is approximate only. You should always do your own calculations if you are concerned about the accuracy of this or any recipe. I use the Lose It app for all of my nutritional information because I have for years.

Comments

    • Denise

      August 11, 2019 at 6:56 am

      Hi Renee, yes you can. I wrote a post here about it. https://mylifecookbook.com/western-omelet-jar-microwave/

      “HOW LONG SHOULD I COOK THESE IN THE MICROWAVE?

      First of all you want to take off the metal lid. Shake well before cooking and the start with 1 minute. Watch to make sure it doesn’t over flow. Then put it in for another minute and open it when it looks like it might over flow. You might have to do this a few times if you are using the 8oz jar. All in all it might take up to 2 minutes and that’s all. “

      Reply

  2. Jennifer

    August 4, 2019 at 9:04 am

    Thank you. I learned so much from your recipe and also the others who posted. Our family is a keto Family. You have enriched our cooking and eating experience.

    Our son, too, is in the Army. He will love some baked goodies.

    Reply

  3. Whitney

    January 25, 2019 at 3:15 pm

    I made these for a work week, five jars on a Sunday night and paired with candied pecans some days and sweet potatoes with brown sugar on other days. I wasn’t sure about leaving just the mixture in the jars in the fridge but baking them and allowing them to cool and then refrigerating worked well and lasted five days. Sooooo good. And I’m the same way with eating breakfast: if it’s not ready, I’ll just skip it and wait for lunch. Lol thanks for this idea !

    Reply

    • Denise

      January 26, 2019 at 7:18 am

      Hi Whitney, so glad they worked for you! Thanks for stopping by and sharing your tips and ideas. I’ve been eating egg muffins lately because I can freeze them and heat them up in the microwave quickly. However you reminded me that I should make these again. Enjoy the rest of your weekend!

      Reply

  4. Sandra Vassar

    October 31, 2018 at 6:53 pm

    I would like to know how long these will last? Do they have to be refrigerated?
    Wanted to make them for Christmas gifts.

    Reply

    • Denise

      November 1, 2018 at 9:50 am

      Hi Sandra, if you are talking about them being uncooked in the fridge I would say a day or so. Sometimes the eggs separate or get a bit watery. If you are cooking them, I would not do more than a day. Since you are giving them as gifts maybe do a dry run with just one jar? Sausage just a little bit of the veggies and sausage and use an egg or two. I would also suggest using cream instead of yogurt as yogurt has more water in it. Sorry I’m not of more help.

      Reply

  5. Becky

    August 25, 2018 at 12:38 am

    About baking with Mason jars: when my son was deployed overseas I joined a group called Proud Army Moms. They taught me how to send my son baked goods in Mason jars! They work very well, they re made to withstand high heat. Fill them 2/3 full with any batter – cake, muffin, quick bread, etc., and bake. When they come out of the oven put the lids on right away. You’ll hear them pop when they seal. I sent over a dozen cases of Mason Jar Cakes to my son and never had a problem with a single one!

    Reply

  6. Debra Martin

    July 21, 2018 at 10:59 am

    Very good! I didn’t have enough half pint jars so used some small Pyrex containers too. No problem baking in either but will probably use Pyrex ones next time due to warning. Thanks!

    Reply

  7. Michelle Els

    May 19, 2018 at 11:09 pm

    LOVE THIS IDEA. I AM PREPARING A FRIEND OF MINE, FROZEN READY MADE MEALS FOR A MONTH. THOUGHT I WOULD ADD THE MASON JAR FOODS ON THE MENU. DO YOU HAVE ANY IDEA HOW LONG THIS DISH WOULD LAST IN THE FRIDGE. IM SURE SHE WILL NOT BE ALBLE TO FREEZE IT, BUT WILL INSTRUCT HER TO EAT THE MASON JAR FOODS IN THE FIRST WEEK. THANK YOU FOR THESE WONDERFUL RECIPES.

    Reply

  9. Margo D

    March 13, 2018 at 7:35 pm

    If you do freeze them (or anything for that matter) ALWAYS, ALWAYS, completely defrost before putting in an oven
    Or even a microwave. Personally, I have baked pecan pies in jars that had been frozen. I defrost them overnight in the fridge, making sure they are completely defrosted. Then I place the jars in a metal baking pan in the oven at the time I turn on the oven to 350 degrees. Then I bake them until the crusts are slightly browned (you can see through the jars). If the tops start to get too dark before they are ready to come out, I place foil over the top. I use Ball mason jars.

    Reply

    • Denise

      February 27, 2018 at 6:14 am

      HI Margo,
      I don’t think you could freeze these. You might have a problem with jars going from cold to hot and therefore cracking the glass.
      Also eggs don’t always taste as well frozen. That’s just my thoughts. I have never done it. Hope that helps!

      Reply

  11. Jay

    January 23, 2018 at 5:40 am

    So good!! I dont have an oven, so I tried the Poach approach. Worked like a charm. Small amount of water in a med pot and placed jars in low boil water, then i poured in the mix and 15 mins….. beautiful and delish! I left in water until cool to touch. THANK YOU !!

    Reply

    • Denise

      January 14, 2018 at 9:15 am

      Hi Martha,
      They are 1/2 pint jars. You can buy them on Amazon. I have a link right above the recipe. I think I got mine at Target though so maybe you can find them there?
      Hope that helps!

      Reply

    • Denise

      August 18, 2016 at 3:12 pm

      Hi Kathy, I had no problem baking these in the oven as described in the directions. However I have just read that Ball does not recommend using them in the oven because they are not made of oven safe tempered glass. I believe they can crack from a sudden temperature change. Here is an article I found that describes how you can use a mason jar as a baking vessel if that helps. They recommend baking them in a water bath. I hope that helps.

      Reply

  14. Arnie

    May 23, 2016 at 12:48 pm

    This sounds very good. Could you freeze these and than heat up in an oven when needed? I have a very small coffee shop and this would be great for breakfast there. thank you

    Reply

    • Denise

      May 23, 2016 at 7:03 pm

      Hi Arnie,
      I would test it because sometimes when you heat up eggs they get a bit spongy. It doesn’t bother me but if
      you are serving them to people you may not like the consistency. Hope that helps!
      Denise

      Reply

    • Denise

      May 18, 2016 at 10:39 am

      Hi Cindy,
      I would say they would last about 3-5 days in the refrigerator. I liked having them on hand because they were
      something I could eat for break, lunch or dinner. Please let me know if you have any other questions.

      Reply

  16. Colleen Pierce

    February 23, 2016 at 3:02 pm

    How are these reheated? I want to make up about 25 of these to take for a ladies retreat. Would it be easier to make there or to pre-bake and reheat? I would need to make these on Thursday morning for reheating Saturday.
    Thank you,
    Colleen

    Reply

    • Denise

      February 23, 2016 at 3:15 pm

      Since you are making these for an event, I would suggest making the “batter” ahead of time. Then mix the batter well, pour into your jars and cook there if you can. I think reheating the eggs sometimes makes it tougher. It’s fine for me for breakfast but since you are making these to serve others it would probably be better to bake that day. Hope that helps. Please let me know if you have any other questions.

      Reply

      • Dani

        May 1, 2016 at 4:18 pm

        I believe you may have used 1/2 pint jars. I just tried this with pint size and there is not near enough to fill them. Even your pictures look like 1/2 pint jars.

        Reply

        • Denise

          May 1, 2016 at 4:52 pm

          Hi Dani,
          Yes they are 1/2 pint size jars. I will add that to the recipe so others will know. Thanks for bringing that to my attention!

          Reply

    • wildviolets@comcast.net

      June 13, 2015 at 8:27 am

      I used pint size jars. You could use larger ones, but you’d have to double the recipe. They also worked welled in a larger ramekin but I like the pint mason jars because of the lids. Hope that helps!

      Reply

    • wildviolets@comcast.net

      June 12, 2015 at 8:11 am

      I reheat them in the microwave. Just take off the metal lid and heat for 30 sec. to 1 minute depending on your microwave.

      Reply

  22. Aimee

    June 9, 2015 at 7:45 pm

    Thanks for sharing this recipe with the Retro Repin Party Denise! I’ve chosen it as my feature for this week. I can’t wait to give it a try! 🙂

    Reply

  25. Faye Wilkerson

    May 25, 2015 at 1:01 pm

    I love the to-go part. My husband has to leave for work at 6 am. He doesn’t want breakfast that early, so he takes something with him to eat at his office. These would be perfect for him. Thanks for sharing.

    Reply

    • wildviolets@comcast.net

      May 26, 2015 at 4:04 pm

      I’m not a big breakfast person so I have to make things “to go” or I will just skip it. Hope he likes them!

      Reply

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