Ham, Egg & Cheese Pockets

Ham, Egg & Cheese Pockets

Ham, Egg & Cheese Pockets

These irresistible Ham, Egg and Cheese Pockets are super easy to make and will definitely be a favorite!
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Breakfast
Servings 1 serving
Calories 312 kcal

Ingredients
  

  • 1 each low carb Mission tortilla
  • 1 whole egg
  • 1/2 ounce cheese
  • 2 ounces ham

Instructions
 

  • Preheat oven to 350 degrees.
  • Place a piece of foil on a cookie sheet. I used 1 per pocket made.
  • Spray the foil with nonstick spray.
  • Place the tortilla on the foil.
  • Place ham in the middle of the tortilla, making sure you arrange it to it is flat, not a mound.
  • Place the shredded cheese in the middle of the ham, then form into a ring.
  • Working quickly, crack (one pocket at a time) crack an egg into the ring then fold the bottom and top edges in, then the left and right side to form a package. Make sure the tortilla covers the entire egg. Then wrap in the foil. DO NO TURN UPSIDE DOWN!
  • Place on baking sheet.
  • Bake for 25 minutes. Check to ensure the yolk is cooked by poking the pocket, you will feel the dome shape of the yolk. The base and the edges should be crispy and the top will be soft.
  • Unwrap immediately and serve hot!
  • To cut down on the fat, you can swap the egg for 3 TBSP egg whites or use a light cheese. If you are trying to swap the ham out for bacon keep in mind you will increase the fat in this dish.

Notes

Nutrition

Sodium: 1111mgCalcium: 2240mgVitamin A: 4000IUSugar: 2.2gFiber: 15gPotassium: 279mgCholesterol: 241mgCalories: 312kcalMonounsaturated Fat: 2.3gPolyunsaturated Fat: 2.5gSaturated Fat: 18.3gFat: 18.3gProtein: 28.3gCarbohydrates: 22.4gIron: 1.6mg
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Crustless Quiche

Crustless Quiche

Crustless Quiche

Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Breakfast
Servings 12 servings
Calories 54 kcal

Ingredients
  

  • 1.5 cups liquid egg whites
  • 12 TBSP ham, diced
  • 12 tsp shredded cheese

Instructions
 

  • Preheat oven to 350 degrees
  • Spray muffin pan with non-stick spray. (I use the brownie pan from Pampered Chef for my meal prep).
  • Fill each compartment 3/4 full with egg whites.
  • Next, add 1 TBSP diced ham and 1 tsp shredded cheese to each compartment.
  • Bake for about 15 minutes or until done.
  • Be creative with the recipe to add a variety of meats and vegetables.

Nutrition

Sodium: 265mgCalcium: 40mgVitamin A: 50IUSugar: 1gPotassium: 48mgCholesterol: 13mgCalories: 54kcalSaturated Fat: 1gFat: 2gProtein: 7gCarbohydrates: 1gIron: 0.2mg
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Mexican Eggs

Mexican Eggs

Mexican Eggs

Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast
Cuisine Mexican
Servings 1 servings
Calories 120 kcal

Ingredients
  

  • 6 tbsp egg whites
  • 2 tbsp refried beans
  • 2 tbsp shredded cheese

Instructions
 

  • Cook egg whites until cooked.
  • Top with refried beans and cheese and microwave for 30 seconds to melt.

Notes

Nutrition

Sodium: 385mgCalcium: 100mgVitamin A: 150IUSugar: 0.2gFiber: 1.2gPotassium: 160mgCholesterol: 12.5mgCalories: 120kcalSaturated Fat: 3gFat: 4.8gProtein: 15gCarbohydrates: 5g
Keyword egg whites, protein
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French Toast

French Toast

French Toast

Prep Time 2 mins
Cook Time 4 mins
Total Time 6 mins
Course Breakfast
Servings 1 serving

Ingredients
  

  • 1/2 cup liquid egg whites
  • 1 slice high fiber wheat bread

Instructions
 

  • Spray skillet with spray oil and heat to medium/high heat.
  • As pan is warming up, saturate bread in egg whites. Keep rotating until all the liquid is absorbed.
  • Next, place bread onto the het pan and sear egg batter for roughly 45-60 seconds on each side.
  • Lastly, turn heat down to medium and let cook for about 1 minute on each side so there is no raw egg in the middle.
  • Top with Walden Farms syrup or Sugar Free syrup and spray butter.

Notes

Keyword egg whites, high fiber, protein
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Spinach Feta Wrap

Spinach Feta Wrap

Spinach Feta Wrap

Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Breakfast
Servings 1 person
Calories 274 kcal

Ingredients
  

  • 6 Tbsp egg whites
  • 1 each mission carb balance tortilla shell
  • 1/2 wedge laughing cow cheese wedge
  • 1/2 cup spinach
  • 1 ounce fat free feta
  • 2 each sun dried tomato

Instructions
 

  • On medium heat, coat a frying pan with cooking spray.
  • When hot, add your egg whites, salt and pepper to taste and whisk roughly until fully cooked. Egg whites should form a patty when cooked.
  • Add your fresh spinach and cover for 1-2 minutes, until wilted. Set aside.
  • Lay open your tortilla shell and spread with laughing cow cheese wedge.
  • Add your egg whites, wilted spinach, sun dried tomatoes and crumbled feta and wrap up, cut in half and serve.
  • If making in a batch, allow the egg whites and spinach to cool completely before assembling. Wraps can be frozen.

Notes

Nutrition

Sodium: 817.3mgCalcium: 220mgVitamin C: 10.5mgVitamin A: 2265IUSugar: 4.8gFiber: 14.2gPotassium: 150mgCholesterol: 7.5mgCalories: 274kcalPolyunsaturated Fat: 1gSaturated Fat: 5.3gFat: 5.1gProtein: 24.8gCarbohydrates: 27.6gIron: 1.9mg
Keyword egg whites, high fiber, low carb
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