Perfectly Portioned, low carb recipes are the ticket for maintaining a healthy diet for everyone – not just bariatric surgery weight loss patients. From Veggie Wonton Cups to Italian Spaghetti Squash Cups, these easy to make snacks are portable and ready to pop-in-your-mouth!
Calories: 137; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 192mg; Sodium: 411mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 12g
Recipe makes 6 cups, 2 egg cups per serving
Omelet Muffins
Ingredients:
- One onion
- 3 celery stalks
- 4 carrots minced or shredded
- Some leafy greens or any other vegetables in your fridge
- ½ Bell pepper diced
- 1-2 tbsp. of olive oil
- 10 eggs
- Salt and pepper, to taste
- Optional: turkey/chicken breakfast sausage, ham, Canadian bacon, or chicken diced
Instructions:
- In a large pan, sauté the onion and other veggies. Remove from heat and allow to cool slightly.
- In a bowl, whisk eggs together until combined well. Pour eggs evenly into each tin of a muffin pan (only about 3/4 of the way full).
- Spoon your veggie mixture into each cup. (Use silicone muffin cups for easy clean up)
- Bake at 350 for about 25 minutes, or until the eggs are firm. Place in a container and refrigerate until ready to eat, then pop them in the microwave for 30 seconds to a minute and enjoy!
Italian Spaghetti Squash Cups
Offers about 100 calories per cup. Use leaner cuts of meat to increase protein in each cup. Recipes makes 12 cups.
Ingredients: Makes 12
- cooking spray of choice
- 3 cups cooked spaghetti squash (from 1 large squash) *pat dry very well with paper towels
- 1 large egg white
- 2 tbsp. dried parsley
- 1 tsp. garlic powder
- 1 tsp. sea salt
- 1/8 tsp. black pepper
- 1/4 cup shredded shredded parmesan cheese
- Prepackaged meatballs or homemade meatballs
Instructions:
- Preheat the oven to 375°F.
- Cut a medium spaghetti squash in half, scoop out seeds.
- Very lightly coat the inside with cooking spray.
- Bake @375 degrees skin side up on a flat sheet pan for about 45 minutes.
- Allow to cool, then use a fork to shred “spaghetti” out of the skin. Use paper towels to soak up moisture.
- Place the cooked spaghetti squash in a bowl, along with the egg white, parsley, garlic powder, salt, pepper, and cheese and combine well.
- Scoop 1/4 cup into each tin, pressing up the side to create a nest.
- Bake 18 to 20 minutes @ 475° F, until the edges become golden and crisp.
- Top each with a warm meatball and favorite spaghetti sauce or marinara
Baked Oatmeal Cups
Offers about 10.4 g protein, 269 calories, 10.8 g fat, and 6.4 g sugar per 1 cup. Recipe makes 6 cups.
Ingredients: Makes 6
- 1 ½ cups old fashioned oats
- ½ tsp. cinnamon
- Pinch of salt
- 1 tsp. baking powder
- 2 tbsp. chia seeds (optional)
- ¼ cup pumpkin seeds, sunflower seeds or chopped nuts
- 1/3 cup raisins or other dried fruit
- 1 large egg
- 2 tbsp. nut butter, or 1 tbsp. melted butter
- ¾ cup skim, low fat milk, or skim milk
Instructions:
- Preheat the oven to 350°F. Grease six muffin cups spray oil or line with silicone muffin liners
- Combine oats, cinnamon, salt, baking powder, chia seeds, pumpkin seeds, and raisins in a medium bowl.
- In a separate bowl, whisk together the egg and nut butter until smooth, then slowly mix in milk. Pour the liquids into the bowl of dry ingredients stirring well.
- Fill each muffin cup with filling to the top. Bake for 25 to 30 minutes until slightly risen and dry on top.
TIP: Muffins can be kept in an airtight container on the counter for up to 5 days. Individually wrap any muffins you won’t eat within a few days in a plastic wrap and freeze. To defrost: leave overnight at room temperature. Once defrosted they can also be reheated in the microwave for about 45 seconds if you prefer them warm.
Southwest Veggie Won-ton Cups
Increase the protein by adding black beans, ground turkey, and Greek yogurt.
Recipe makes 12 cups.
Ingredients:
- 1/3 cup bell pepper, diced
- 1/3 cup yellow corn
- 1/3-1/2 cup black beans
- 2-3 oz. low-fat cheese, chopped or grated
- 12 won-ton wrappers
- 1/4 tsp. paprika
- 1/4 tsp. garlic powder
- 2 tbsp. fresh cilantro, or to taste
Chipotle yogurt sauce:
- 3 tbsp. Greek yogurt
- 1 tsp. chipotle adobo sauce
- 1 tsp. white vinegar
- 1/4 tsp. paprika
- 1/8 tsp. garlic powder
- a pinch of salt, to taste
Instructions
- Heat oven to 350 degrees F.
- Prep a muffin tin with mini or standard sized cups by spritzing with oil.
- In a bowl, combine bell pepper, corn, black beans, and cheese. Set aside.
- Lay out won-ton wrappers on a cutting board and season each side with paprika and garlic powder.
- Mold each won-ton square to the cups in the muffin tin and fill with your veggies and cheese.
- Bake at 350 for 10-14 minutes or until the won-ton cups are crispy and golden and the cheese has melted.
- For extra crispy cups, bake the won-tons first at 350 for 8-10 minutes, fill shells with veggies and cheese, then bake for an additional 10 minutes.
- While you wait on the oven, whisk together your sauce and chop your cilantro.
- Garnish each completed veggie cup with a drizzle of sauce and a sprinkle of cilantro. Dig in!
