These mini omelettes freeze beautifully, making them a perfect, make-ahead breakfast option for those mornings that you have barely have time to eat.

Pair with an apple, or put them on a piece of whole-wheat toast or a whole-wheat English muffin and you’ve got a super healthy, well-balanced meal!


Bell pepper, diced1 each1 each
Tomato, diced¾ cup187 mL
Onion, diced½ cup125 mL
Spinach, diced1 cup250 mL
Olive oil1 Tbsp15 mL
Sun dried tomato, finely diced (optional)1 Tbsp15 mL
Eggs10 each10 each
1% Milk¾ cup187 mL
Paprika½ tsp2.5 mL
Chili powder½ tsp2.5 mL
Salt¼ tsp2 mL
Pepper¼ tsp2 mL
Lean sliced turkey (optional)¼ cup100 g
Shredded cheese½ cup250 mL


  1. Preheat the oven to 400 degrees F.
  2. In a small bowl, toss the bell pepper, tomato, onion, and spinach in the olive oil.
  3. Spread veggies onto a baking sheet and roast for 15 minutes. *This is optional, but helps evaporate some of the water from the veggies so there is less water coming off the omelettes when reheating.
  4. Change the oven temperature to 350 degrees F.
  5. Crack the eggs into a large bowl and add the milk, paprika, chili, salt, and pepper. Using a whisk, mix until the yolks are well incorporated into the whites.
  6. Grease 12 muffin cups. Divide the veggies, sundried tomatoes and turkey (if using) between the 12 cups.
  7. Pour the egg mixture into each of the 12 cups and top with shredded cheese.
  8. Bake for 20-25 minutes, until omelettes are cooked through.
  9. Freeze in an air-tight container and reheat in the microwave on high for quick breakfasts.

Makes 12 servings (92 g /serving). 1 serving = 1 omelette

recipe courtesy of