If you need more high protein low carb breakfast ideas, try these make ahead omelets in a jar or cup. They are filled with tasty breakfast sausage, peppers, spinach and cheese. Just mix, bake and store in the refrigerator for a healthy breakfast on the go all week. Each omelet cup has only 3.1g net carbs and 16.3g protein.
You might also like these 5 easy keto omelets post!
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Today I am updating a very old recipe. Originally I made these sausage, spinach & pepper omelets in small mason jars and baked them in the oven. I’ve since found that people are nervous about baking things in mason jars so I’ve revised the recipe to be lower in carbs and I used tempered custard cups which work great.
The idea is that these are make ahead omelets in a glass cup that you can bake in the oven and have ready for a healthy low carb breakfast on the go! They are very tasty and a good way to stay on your low carb diet.
I’m including the information about the mason jars for anyone that might come back here for that recipe but I recommend using the custard cups instead.
This is what the make ahead omelets look like in the custard cups. Use a cookie sheet for easy handling.
Ingredients for these make ahead omelets
I picked the following ingredients for flavor, color and low carbs. I used breakfast sausage, peppers, spinach, cheddar, heavy cream and eggs. If you are just doing this for meal prep and don’t care about carbs pick your own favorite omelet fillings.
Since I’m updating this recipe, I used cream instead of yogurt for low carbs but you can stick with the yogurt if you wish. I also doubled the spinach for more bulk and nutrition.
Let’s make some omelets in a cup!
Start by browning the sausage and peppers in a non stick skillet. Once the sausage is browned and the peppers soft, turn off the heat and slowly mix in the spinach until it’s starting to wilt. See the picture below to see how it should look.
Add the cups to a cookie sheet and spoon some of the sausage mixture into each cup. I only had 4 custard cups so I used 2 ramekins(6oz) in addition to the cups. Next whisk the eggs, cream and half of the cheese. Pour over the sausage mixture and top with the remaining cheese.
Bake them in the oven for 15 minutes. Don’t worry if they are not completely cooked because when you reheat them they will cook a little more. They should be mostly cooked though. If they are just a little loose in the middle that is ok.
Let them cool before you add the lids and then store them in the refrigerator. To eat them later in the week, just take off the lid and cook for 30 second intervals until heated through. They should really take no more than 30-60 seconds to reheat.
Here are the omelets ready to go into the refrigerator for a low carb high protein breakfast.
Mason Jars, Custard Cups or Ramekins?
Below are the custard cups that I recently bought and really like for this recipe. I like that they have lids, they are made of tempered glass (oven proof) and they are a good size for meal prep.
This is the brand of custard cups with lids that I bought.
These are the 8oz wide mouth jars I originally used but have since changed to custard cups.
My old recipe used 8oz jars and there was some discussion as to whether you can use mason jars in the oven. I had no problems but I didn’t want you all to have any issues so I switched this recipe to use the custard cups.
Another option is to use ramekins which are made for the oven. Some even have lids. Here is what the ramekin looks like below. I used 6oz ramekins.
You can also use ramekins which are made for the oven.
So if you are looking for more low carb breakfast ideas try these make ahead omelets. They really are tasty, healthy and very easy to make ahead for breakfast all week. They are also high in protein and just overall very tasty.
The nutritional information for the 1 omelet cup is:
297 cals / 24.1g fat / 3.8g carbs / 0.7g fiber / 16.3g protein = 3.1g carbs net carbs
Old comments regarding the omelets in mason jars
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.
Make Ahead Omelet in a Jar or Cup with Sausage, Peppers & Spinach
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.
Ingredients
- 1 cup chopped sweet peppers
- 1 cup cheddar
- 2 cups spinach, chopped
- 7 eggs
- 1/2 cup heavy cream
- 4 oz breakfast sausage, uncooked
Instructions
- Preheat oven to 350F.
- In a skillet,add sausage and peppers and cook until the peppers are soft and the sausage is brown.
- Add your spinach and turn off the heat. Mix the spinach around until it's wilted.
- In a bowl, whisk your eggs and cream. When they are mixed well, add half of the cheese.
- Spray six custard cups or ramekins with cooking spray.
- Add the susage mixture to each of the cups. Then pour in the egg mixture.
- Top each of the jars with the remaining cheese.
- Place the cups on a cookie sheet and bake for 15 minutes. If the middles are a little loose that is ok becuase you will be reheating these and they will cook some more. But they should be mostly done.
- Let cool and then add your lid and store in the refrigerator or eat.
- To reheat, place in th microwave for 30 seconds or until warmed through.
Notes
The nutritional information for the 1 omelet cup is:
297 cals / 24.1g fat / 3.8g carbs / 0.7g fiber / 16.3g protein = 3.1g carbs net carbs
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Nutrition Information:
Yield: 5 Serving Size: 1 ServingsAmount Per Serving: Calories: 297
Leslie
Hello,
I’m confused as to baking in mason jars, is it required to put a little water inside the pan while the mason jars are baking in the oven?
Denise
Hi Leslie,
Sorry if this is confusing. I did not use water and I had no problems. However mason jars are not made from tempered glass so if there is prolonged heat or if you put piping hot food into a room temperature glass it could shatter.
The reference I sited in the post is no longer there but for some reason Google still shows her site for answering the question about baking in a mason jar and this is what it says:
“Place Mason jars in a tall-sided roasting pan or baking dish and fill pan or dish with hot water. Pint-sized Mason jars will take 25 to 30 minutes while quart-sized Mason jars will take 50 to 60 minutes, depending on the baked good.”
If you want to use a water bath that might be a safer route. Or you could put these in a the microwave for 30 second intervals until they are done. I have a post that I did that with (western omelet in a jar).
Hope that helps you. Let me know if you have any other questions.
Ellen Sackett
Can you tell me how long to reheat these in the microwave? Thank you.
Denise
Hi Ellen, if they are already cooked, you would only need 30 -60 seconds in the microwave. Enjoy!
Renee'
Instead of cooking in the oven, can you cook these in the microwave?
Denise
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. “
Jennifer
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.
Denise
Hi Jennifer. I hope you and your family enjoy these!
Whitney
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 !
Denise
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!
Sandra Vassar
I would like to know how long these will last? Do they have to be refrigerated?
Wanted to make them for Christmas gifts.
Denise
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.
Becky
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!
Denise
Oh that’s great to know! Thanks for sharing and helping my readers! I love to eat out of jars and that sounds great what you did for your son.
Jan Patenaude, RD, CLT
WONDERFUL INFO! Bless and Thank your son for his service – and yours too.
Debra Martin
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!
Denise
Hi Debra,
Thank you for letting me know it worked well in the pyrex containers. I’m sure my readers will like to know that too!
Michelle Els
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.
Denise
Hi Michelle, I would imagine it would last a few days. You sound like a great friend!
Jen
Have you tried making these and them baking them in a crock-pot?
Denise
No I haven’t but I’m intrigued! I bet that would work!
Margo D
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.
Denise
Thanks so much for taking the time to comment! That is great to know and I know it will help me and my readers.
Margo D
Can you freeze these? Before cooking? After cooking?
Denise
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!
Margo D
See my comment about DEFROSTING the jars.
Jay
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 !!
Denise
Thanks for sharing! Maybe this will be of help to someone else and I’m so glad you liked it!
Martha Winston
Where can I get these mason jars? They seem different from the average store purchase.
Denise
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!
Becky
I find cases of mason jars at Walmart, but also most of the local grocery stores carry a small selection as well.
Kathy
Where do you get jars that can be put into the oven
Denise
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.
Arnie
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
Denise
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
Cindy
How long would these last in the frig?
Denise
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.
Colleen Pierce
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
Denise
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.
Dani
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.
Denise
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!
Cindy
Love this idea! Thanks for sharing. Hugs and blessings, Cindy
Tim G
What size jars did you use?
wildviolets@comcast.net
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!
ai
Looks good. Do you eat them cold or reheat somehow?
wildviolets@comcast.net
I reheat them in the microwave. Just take off the metal lid and heat for 30 sec. to 1 minute depending on your microwave.
laura@notatrophywife.com
This is a Friday Favorites feature ! You did it again! Features and party go live tomorrow night! Would love a social media shout out! We are on a mission to grow this party! xo, laura
wildviolets@comcast.net
Thank you! I’ve tweeted and g+ the party.
Allison
Excited to feature you on A Little Bird Told Me Link Party!
wildviolets@comcast.net
Thank you so much!
Aimee
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! 🙂
wildviolets@comcast.net
Great! Thanks so much!
KC the Kitchen Chopper
Super cute. I need to find some jars so I can make these. <3
Casserole Gals
Very unique, I will pin this to try later!
wildviolets@comcast.net
Hope you do and hope you like it!
Faye Wilkerson
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.
wildviolets@comcast.net
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!