Microwaveable egg and veggie jars

May 17, 2022 • 17 min

Make these low-carb breakfast jars ahead of time for a quick, on-the-go meal. Prep and store in the fridge, then add two eggs, microwave—and you’re done! Try our veggie suggestions below, or mix it up with asparagus, green onion, kale, zucchini for a personalized breakfast.


Ingredients

  • 8 oz turkey sausage
  • 1/4 cup diced bell pepper
  • 1/4 cup diced onion
  • 1/4 cup chopped broccoli
  • 1/4 cup diced mushrooms
  • 4 tbsp shredded cheddar cheese
  • 8 eggs
  • sliced jalapeño pepper (optional) 
  • needed: Mason jars

Directions

Step 1:

Cook turkey sausage in a small skillet until browned. Chop into crumbles while cooking.

Step 2:

Toss diced bell peppers and onions, broccoli, and mushrooms together in a small bowl. 

Step 3:

Spray inside jars with cooking spray. Add ¼ cup sausage, 1 tbsp cheese, ¼ cup diced vegetable mixture and 2–3 jalapeño pepper slices (if you’d like) to each jar.

Step 4:

Cover the jars and store in the refrigerator for up to 4 days, or in the freezer for up to 3 months. If freezing, move them to the fridge the night before to thaw before cooking. 

Step 5:

When ready to eat, add 2 eggs to the jar and stir well (or seal the jar and shake).

Step 6:

Microwave for 30 seconds and stir. Repeat until eggs are set (1½–2 minutes depending on your microwave).


Nutrition Facts

4 Servings

Serving Size: 1 Jar

Amount per serving

Calories 260

Total Fat 18g; Saturated Fat 6g

Cholesterol 430mg

Sodium 410mg

Total Carbohydrate 3g; Dietary Fiber 0g; Total Sugars 0g; Added Sugars 0g

Protein 20g

Potassium 290mg

Phosphorus 300mg


diabetesfoodhub.org