A balanced breakfast keeps you going all day


Compiled by Denise Swogetinsky

Kemper Messenger

Breakfast is an important meal. We seem to make it through the day better with good breakfast. We tend to not have low spells where we want to eat junk foods if we eat a good breakfast. The problem is, how do we keep to our low carb diet and eat a good breakfast? Well, with planning and moderation you can stay on your path to healthy eating.

LOW CARB EASY EGG MUFFINS                     

6 eggs

6 strips of bacon, cooked & diced

1/3 cup shredded cheddar cheese**

1/2 small onion, diced

2 tbsp water

salt & pepper to taste

Pam Fat Free cooking spray

Medium size cup cake/ muffin pan

Preheat oven to 350

Cook bacon in microwave with paper towels to help absorb the excessive grease. Cook until bacon is almost well done. Diced into small pieces, then set aside. In a small non-stick skillet spray with Pam and saute' your onions until they are soft. Set aside. In medium mixing bowl combine the eggs, bacon, cheese, onion, water, and salt & pepper. Spray cup cake/muffin pan with Pam and spoon in the mixture evenly into all 6 compartments. Bake for 30 to 35 minutes. ENJOY!!

** Save some cheddar cheese to melt on top of the muffins before they are completely done.

*** Feel free to add any of your favorite low carb veggies.


1 pound ground breakfast sausage

1 tablespoon Garlic minced

2 cups Bell peppers diced

½ cup Yellow onion diced

3 cups Spinach chopped

12 Eggs

⅛ teaspoon each Salt and pepper or to taste

½ cup Cheddar cheese shredded

Preheat oven to 350 degrees F and prepare a baking dish with non-stick cooking spray and set aside. Ground and cook sausage in a skillet until fully cooked. Add garlic, peppers, and onions to the skillet and sauté with sausage for 2 minutes. Place this in your prepared baking dish. Add chopped spinach on top. In a separate bowl whisk eggs with salt and pepper. Pour egg wash over vegetables in a baking dish and gently mix to make sure eggs are covering the entire dish. Top with cheese and bake for 45 minutes or until a fork can come out clean and eggs are cooked all the way though.


1 med. onion, chopped

1 c. milk

2 c. cooked ham, chopped

12 eggs, slightly beaten

1/2 tsp. pepper

6 tbsp. butter

1 med. green pepper, chopped

1 tsp. salt

Heat butter in skillet. Add onion, green pepper and ham. Stir fry 5 minutes. Spread evenly in baking pan or casserole 15 x 10 inches.

Mix eggs, milk, salt and pepper. Pour over ham mixture. Bake in preheated oven at 350 degrees for 15 minutes or until firm. 

Powered by Creative Circle Media Solutions