These simple microwave omelette cups are so easy to make for breakfast meal prep. There are a few products being sold in stores that are attracting the interest of a lot of people who want to eat healthier–two that I’ve seen are Just Crack an Egg Cups and Simply Scrambles.
These products appeal to our want to eat healthier on busy mornings and purchase items that help us stay on track with our nutrition. Unfortunately, they miss the mark a bit.
This is a Just Crack an Egg Copycat recipe–six of them, actually. Six delicious and simple egg scrambles that are great for any eating plan. These are the perfect WW, 21 Day Fix, or keto breakfast meal prep recipes.
Before we even get to the recipe, I want to mention something quick. So many processed food manufacturers have labeled their product healthy in one way or another. It’s a trend. There are “healthy” baked Doritos, right? See what I’m saying?
How do food manufacturers trick us into thinking their products are healthy?
- using healthy images (like vegetables and such) on their packaging
- by saying “healthy”
- boasting extra vitamins and minerals
- by describing their products as gluten free, fat free, etc.
Often, these food products have added sodium, preservatives, and artificial sweeteners.
What’s wrong with the store bought stuff?
The store bought prepackaged egg scrambles have on average 3 ounces of meat and vegetables in them. And they’re about $2 each. I get it–they’re easy to grab, no prep necessary. But at this point, you’re so much better off prepping and making homemade microwave scrambled eggs or microwave omelettes.
The easy egg scrambles I’ve prepared below are a quick and easy keto friendly breakfast. They’re a healthy breakfast meal prep recipe that you can prep in about 15 minutes, depending on how many you’re prepping.
If you’d rather not eat these out of a mug or mason jar, dump them along with an egg or two right in a pan on medium to high heat and make these simple scrambles as more of a sit down breakfast. Just use a rubber spatula to stir them when they’re cooking.
Nutrition Information for store bought Just Crack An Egg cups:
These calculations are for just the cups, no fresh eggs or egg whites. Each egg will add 78 calories, 62 mg of sodium, 6g of protein, and 187 mg of cholesterol. For each egg white you add, add 17 calories, 55mg of sodium, 3.6g of protein, and 0mg of cholesterol.
Meat Lovers:
- 240 calories
- 660 mg of sodium
- 14 g of protein
- 55 mg of cholesterol
All American:
- 200 calories
- 450 mg of sodium
- 12 g of protein
- 45 mg of cholesterol
Denver:
- 130 calories
- 320 mg of sodium
- 9 g of protein
- 30 mg of cholesterol
Southwest:
- 170 Calories
- 400 mg of sodium
- 8 g of protein
- 30 mg of cholesterol
Veggie:
- 190 calories
- 270 mg of sodium
- 10 g pf protein
- 40 mg of cholesterol
Some of the ingredients in these egg scramble cups are modified food starch, natamycin (which inhibits mold), artificial color, dextrose, and a handful of other lesser known ingredients used to keep food “fresh.”
This is the nutritional information for the Copycat Just Crack an Egg Cups that I’ve created:
Ingredients in All American Egg Scramble:
Sweet potatoes, low sodium bacon, and cheese.
Ingredients in Denver Egg Scramble:
Bell peppers and onions, low sodium ham, sweet potatoes, and cheese.
Ingredients in Meat Lovers Egg Scramble:
Homemade turkey sausage, low sodium bacon, low sodium ham.
Ingredients in Veggie Egg Scramble:
Mushrooms, bell peppers, broccoli, cauliflower, and onions.
Ingredients in Anti-Inflammatory Egg Scramble:
Sweet potatoes, homemade turkey sausage, broccoli, and onions.
Ingredients in Southwest Egg Scramble:
Poblano peppers, black beans, kale, bell peppers, and homemade turkey sausage.
That’s it. That’s all. No extra colors, sweeteners, or preservatives.
Can I freeze these easy egg scrambles?
These recipes are perfect to make and freeze in zipper bags. They’ll last for months (or longer?) in the freezer. When you’re ready to eat them, dump the bag in a coffee mug, mason jar, or bowl and microwave.
How to make Just Crack an Egg Copycat Egg Scrambles:
1.If you’re planning to make any of these cups with turkey sausage, I highly recommend making this homemade savory turkey sausage. It requires little more than browning your ground turkey and is so much healthier than any store bought ground turkey sausage that you can find.
2. Dice and assemble your ingredients, then place into zipper bags. If you’d rather use another food safe and microwave safe container, be sure to use a little cooking spray first so they clean up nicely.
Store your cups in the fridge or freezer. If storing in the fridge, make sure they’re well covered with lids or even plastic wrap.
3. When you’re ready to cook these, just add an egg (or two) to them.
4. Stir it up well.
Tip for cooking these from frozen:
I used both 10 and 16 ounce jars for mine so that I could test cooking times, and added one egg to the 10 ounce jar and two eggs to the 16 ounce jars. Cooking from frozen will mean that you can’t stir the eggs first. I’d microwave those for 30 seconds to a minute, stir it all up, then complete cooking according to the times below.
5. Place the microwave safe mug, bowl, or mason jar into the microwave and follow these guidelines:
For two eggs: Place in microwave and cook for 1:30, stir if needed, then cook for another 1:30. Add 30 seconds at a time if your scrambles aren’t cooked through.
For one egg: Place in microwave and cook for 1 minute, stir if needed, then cook for 1 more minute. Add 30 seconds at a time if your scrambles aren’t cooked through.
You’re looking for this dark line of yellow to be gone. Of course, this is easier to see in a mason jar. When using a coffee mug, that’s where the stirring comes in handy.
Special Diet information:
21 Day Fix Microwave Egg Scrambles:
Guys, these are SO easy to Fix. Instead of the amounts that I have below, go ahead and change them to match whatever containers you need for the day! Use turkey bacon to make these approved.
For the ones here in this post, here are the counts if you make them with the following adjustments. Don’t forget to add 1/2 red container for one egg or 1 red container for two:
All American: 1/2 yellow container, just under 1 red container, and 1 tablespoon of your blue (there are 5.3 tablespoons in one blue container).
Denver: Increase ham to 1/4 cup and sweet potato to 1/4 cup for 1/4 green container, 1/3 red container, 1/2 yellow container and 1 tablespoon of your blue (there are 5.3 tablespoons in your blue container).
Meat Lovers: 2/3 red container
Veggie: Bump up your bell peppers to 1/4 cup for 1/2 green container.
Anti-inflammatory: Increase your sweet potato and sausage to 1/4 cup for 1/2 yellow container, 1/3 red container, just over 1/8 green container.
Southwest: Increase sausage to 1/4 cup for 1/2 green container, 1/4 yellow container, 1/3 red container.
Weight Watchers Freestyle Info:
If you thought it was easy to Fix these you should see how great they go with the Weight Watchers Freestyle SmartPoints program! Here’s a breakdown of how these each fit into the program and how many points to count for each one.
Remember you can use as many eggs as you want in these. 1 or 2 works well, any more than that and it might get a little difficult when you microwave them so keep an eye on them or use a bigger container if you are adding more eggs. Eggs are free on the Freestyle Program!
All American: 5 Points
Denver: 3 Points
Meat Lovers: 3 Points
Veggie: 0 Points
Anti-inflammatory: 1 Points
Southwest: 0 Points
Here are some tips for lowering the points on any of these great scrambles: use fat free or low fat cheese for lower points, use turkey bacon to lower the points, use veggies or other ingredients that are on the 0 point food list from Weight Watchers!
The points included above are for these recipes as written below. If you make changes you’ll need to recalculate the points for yourself. The homemade sausage recipe is 0 Freestyle Smart Points for 3 patties so you can load up on that for some extra protein without the extra points!
Looking for some other delicious mason jar meals?
- This Cowboy Caviar is a favorite!
- These Overnight Oats are delish and SO easy to customize!
- Mason Jar Salads are perfect for meal prep!
Trim Healthy Mama:
For THM, the category depends on the recipe:
- All American, Denver, Anti Inflammatory, and Southwest are THM-Crossover
- Meat Lovers and Veggie are THM-S
- For the recipes with sweet potatoes or black beans, just use egg whites to make them THM-E
Easy Egg Scrambles | Just Crack an Egg Copycat Recipe
Ingredients
All American Egg Scramble:
- 1/4 cup sweet potatoes cooked and diced
- 1/4 cup bacon low sodium, diced
- 1 tbsp cheddar cheese
Denver Egg Scramble:
- 1/4 cup bell peppers and onions
- 1/8 cup low sodium diced ham
- 1/8 cup sweet potatoes cooked and diced
- 1 T cheddar cheese
Meat Lovers/High Protein Egg Scramble:
- 1/4 cup homemade turkey sausage
- 1/8 cup low sodium bacon turkey bacon if on the Fix!
- 1/8 cup low sodium ham diced
Veggie Lovers Egg Scramble:
- 1/8 cup mushrooms diced
- 1/8 cup broccoli and cauliflower chopped
- 1 tbsp onion diced
- 1/8 cup bell peppers diced
Anti-inflammatory Egg Scramble:
- 1/8 cup sweet potato cooked and diced
- 1/8 cup homemade turkey sausage
- 1/8 cup broccoli chopped
- 1 tbsp onions diced
Southwest Egg Scramble:
- 1/4 cup poblano or anaheim peppers diced
- 1/8 cup black beans
- 1/8 cup bell peppers chopped
- 1/8 cup kale chopped
- 1/8 cup homemade turkey sausage
Instructions
- If you're planning to make any of these cups with turkey sausage, I highly recommend making this homemade savory turkey sausage. It requires little more than browning your ground turkey and is so much healthier than any store bought ground turkey sausage that you can find.
- Dice and assemble your ingredients, then place into zipper bags. If you'd rather use another food safe and microwave safe container, be sure to use a little cooking spray first so they clean up nicely.
- Store your cups in the fridge or freezer. If storing in the fridge, make sure they're well covered with lids or even plastic wrap.
- When you're ready to cook these, just add an egg (or two) to them.
- Stir it up well.
- Place the microwave safe mug, bowl, or mason jar into the microwave and follow these guidelines:
- For two eggs: Place in microwave and cook for 1:30, stir if needed, then cook for another 1:3Add 30 seconds at a time if your scrambles aren't cooked through.
- For one egg: Place in microwave and cook for 1 minute, stir if needed, then cook for 1 more minute. Add 30 seconds at a time if your scrambles aren't cooked through.
- You're looking for the dark line of yellow to be gone. Of course, this is easier to see in a mason jar. When using a coffee mug, that's where the stirring comes in handy.
- Note: Please see post for instructions in cooking from frozen.
Kristin says
Do you cook the bacon or sausage before assembly? Thank you. I’m excited to try these!
Becca says
I do cook it before!