A portion controlled 140 calorie 13 gm carb grab and go breakfast idea perfect for the office or morning commute. Egg and cheese muffins featuring diced potatoes, ham and veggies- ready in about 30 minutes.
This recipe originally published March 2014, now updated with all new photos, expert tips and FAQs.
This easy, delicious and quick breakfast uses convenient frozen O'Brien potatoes so you can enjoy it anytime. All your favorite breakfast ingredients combined into a tasty muffin. I like to bake a batch of these on the weekend then have some for grab and go during the week.
What are potatoes O'brien?
Potatoes O'Brien are basically skillet potatoes with onions and peppers. Also called skillet hash browns, some recipes include bacon.
If you can't find potatoes O'brien, just use frozen cubed potatoes and add in chopped peppers and onions.
Why this recipe works:
- Muffin cups are the perfect portion controlled breakfast item. One muffin is equal to 140 calories and 13gm carb.
- Choose your favorite breakfast meat or leave it off-your choice. I used cubed ham I had in the freezer- makes it very convenient to prepare.
- Grab and go breakfast idea perfect for the office or commute.
- Ready in about 30 minutes!
The Main Ingredients
- Potatoes O'brien- I pick up a bag of these from the freezer section of the grocery. These are frozen diced potatoes with chopped onions and peppers added.
- Eggs- I use large eggs
- Ham- frozen diced ham is convenient to use in this recipe. You may substitute bacon or sausage or leave off the meat if you choose.
- Cheese- choose your favorite type of cheese including low fat cheese if desired.
One of my favorite ways to get a healthy breakfast in is to put it all in muffin form! I have created so many muffin cup recipes including sweet potato breakfast casserole cups, Sweet Potato and Spinach Breakfast Cups and Sweet Potato Breakfast Casserole Cups. If you really want to go low carb at breakfast, check out my Low Carb Ham and Egg Cups. Try substituting lean ground pork instead of ham to keep sodium levels lower.
As I mentioned earlier, if you cannot find diced potatoes with peppers and onions, simply chop up a few green onions and about a half a bell pepper and add to your potatoes.
How to make these egg muffins:
- Start by combining all the ingredients except cheese in a medium size bowl.
- Next, pour or spoon ingredients into lined muffin tin, then top with cheese if desired.
- Bake about 20 minutes until set.
Expert Tips:
- Make sure to line the muffin tins for easy removal and clean up!
- Thaw your hash browns- see FAQs below.
- Divide the egg mixture between 6 muffin cups to ensure proper portion size.
When I am ready to heat these muffins up in the morning, I usually pop them in the microwave for 30-60 seconds. They can also be wrapped in foil and heated in a 350 degree oven for 10-15 minutes or until warm.
Frequently Asked Questions
Place the bag of frozen hashbrown potatoes in the refrigerator overnight to thaw. You may also pour the amount of hash brown you need into a bowl or plate and thaw on the counter for about 30-45 minutes. Another option for hash brown thawing is the microwave. Pour the amount you need into a microwave safe bowl then use the thaw setting on microwave or cook at 50% power for 30 second intervals. Stir and continue 30 second cooking intervals until thawed.
According to the American Diabetes Assn, potatoes may be included in the diabetes diet if close attention is paid to portion sizes. As always, check with your dietitian or diabetes educator if unsure.
Looking for more carb controlled breakfast ideas? Check out my post 10 Best Diabetes Breakfast Ideas, 100 Calorie Breakfast Casserole Muffins and 15 Keto Low Carb Breakfasts That Will Make You A Morning Person.
Did you make this recipe? Let me know what you think and be sure to add your star rating below. Thanks!
Grab and Go Hash Brown Casserole Muffins
Ingredients
- 1 ½ cups potatoes o'brien , thawed
- 3 eggs , lightly beaten
- ⅓ cup lean diced ham
- salt/pepper
- grated cheese
Instructions
- Preheat oven to 350 degrees
- Line muffin tin with foil liners and spray with nonstick baking spray.
- Combine potatoes,eggs, and ham and season with salt and pepper as desired.
- Divide mixture among baking cups and top with small amount of grated cheese.
- Bake 20 minutes or until set.
- Makes about 6 breakfast cups.
Notes
Expert Tips
- Make sure to line the muffin tins for easy removal and clean up!
- Thaw your hash browns- see FAQs below.
- Divide the egg mixture between 6 muffin cups to ensure proper portion size.
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