Creating a GDM-friendly Kitchen

Food for thought

  • Lisa said: Hi Vicki. Not a dumb question at all... Read More
  • Lisa said: Hi there, Thanks for your comment... Read More
  • Lisa said: Not me :) Let me know how you go if you do... Read More
  • Lisa said: Hi Liz, Some nuts contain much more fat than others and fat (along with carbohydrates) is the other thing that will affect blood glucose levels... Read More
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Breakfast Eggy Cups_8457

Eggy Breakfast Cups

Servings: 4 people

Eggy Breakfast Cups are delicious fresh out of the oven or great for brunch picnics. Check out the combinations below or simply use what you have left in the fridge. (Main carbohydrate containing ingredients are listed in bold.)


  • 6 eggs, lightly beaten (Makes approximately 8 – 10)
  • Any of the following combinations

Combo #1

  • 20g/ ~0.5 oz (or a sprinkling) Parmesan cheese
  • 4 asparagus spears, lightly blanched, cut into small sections
  • 1 bacon rasher, trimmed of all fat, cooked and cut into small pieces (optional)

Combo #2

  • 75g/ 2.5 oz corn niblets
  • 100g/ 3.5 oz red capsicum, cut into small pieces
  • 1 bacon rasher, trimmed of all fat, cooked and cut into small pieces (optional)

Combo #3

  • 5 button mushrooms, sliced, lightly pan-fried
  • 100g/ 3.5 oz fresh or frozen spinach, added to mushrooms and slightly wilted
  • 20g/ ~0.5 oz (or a sprinkling) Parmesan cheese

Preheat oven to 160ºC/ 140ºC fan-forced/ 400ºF.

Whisk eggs and spoon into the cups of a non-stick or lightly greased muffin pan. Distribute your combination of filler ingredients amongst each muffin cup (but avoid overfilling as they’ll rise and run over the edges). Sprinkle with cheese (optional) and bake for around 10 – 12 minutes until egg is cooked through and fluffy.

Serving suggestions: Toast (for carbs) or salad.

  • Alexandra says:

    I am searching for healthy, low carb recipes and I found your blog. I also love to eat eggs for breakfast. I will try your recipe. Never made it this way. Can’t wait! Regards from NJ!

  • Kara says:

    Great idea! I went and got some groceries right after I found this. I made mine with diced bell pepper and bits of bacon, with orange slices on the side. I just used 4 eggs for the two of us and it was a perfect amount: 3 mini cakes each. My husband was pleasantly surprised. It came out very good! Thanks for the idea.

  • susan says:

    Can u make these as mini eggy cups?

  • Nellie says:

    my family will be delighted to have these…they won’t even realize they are eating healthy! Can’t wait to try it…

  • Jennifer says:

    Has anyone tried to freeze these, then re-heat??

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I’m Lisa Taylor, the mum behind GDRecipes. I created this site after having GDM myself & because I love food. I’d like to inspire, motivate & support you to cook & eat well during your pregnancy with GDM & beyond. Come read my story. My kitchen is your kitchen. ... Read more

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