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Breakfast on the run

One of the problems with crazy blood sugar is breakfast. My fasting glucose level determines what second breakfast will be.

Second breakfast? Yes, on mornings when I go to CrossFit, I always have my favorite mocha shake. I drink half on the 30 minute drive there, finish the other half while getting ready in the locker rooms. It’s important to get protein and carbs in my system within 30 minutes of a hard workout.

But second breakfast is very important. Eating every 3-4 hours is crucial to prevent crashes and spikes. I finish my shake at 6:15-6:30, but I need something more substantial before lunch. When I pack my lunch, I always have stuff to make oatmeal with almond butter and granola. But if my fasting glucose is higher than normal—my normal is 120-130—then I need a high protein meal. That’s where these come in very handy. I make a batch on Sunday and use them by Friday. They are easy to make, store and eat.


Broccoli breakfast muffins.

  • 1/2 cup onions, chopped
  • 1/2 cup shredded cheddar
  • 2 T olive oil
  • 1 1/2 cups skim ricotta cheese
  • 1 Large egg
  • 2 Large egg whites
  • 1 T dijon mustard
  • 10 oz chopped frozen broccoli, thawed and drained/squeezed excess water
  • 1 T parmesan cheese

1. Preheat oven to 360. Oil a 6 cup large muffin pan or 12 cup small muffin pan.

2. Saute onion in the oil. Add to a large bowl.

3. Add eggs and egg whites to onions. Mix well.

4. Add the rest of the ingredients and mix well with large spoon or spatula.

5. Divide into muffin pan.

6. Bake 45-50 minutes until tops are brown and centers no longer jiggle.

7. Remove and let cool about 15 minutes before removing from pan. Use a knife around the edges to loosen.



Tuesday 17th of November 2015

can I use feta cheese instead of ricotta? If not, what can I use instead of ricotta?

28 Grab & Go Egg Muffin Breakfast Recipes Low Carb & Gluten Free | Peace Love and Low Carb

Monday 6th of April 2015

[…]  Broccoli Breakfast Muffins – from Katrina Runs For Food […]


Friday 27th of February 2015

i made these and they were pretty good. They desperately need salt. I also added in a few drops of hot sauce and fresh black pepper.

Exterra Termite Baiting

Thursday 14th of November 2013

Oh, and have all the ingredients in your kitchen and keep these stored away for when you need to hire a professional that is qualified and licensed for your termite species needs.


Wednesday 5th of December 2012

This looks like a fabulous recipe. Have you tried freezing these ? How are they when you heat them up quickly in the microwave ?

I'm looking for healthy on-the-go breakfast ideas for my husband who is also diabetic.