Best 3 South Beach Phase One Friendly Egg Muffins Recipes

If you're following the South Beach Diet, you know that Phase One is all about jump-starting your weight loss by cutting out processed foods, unhealthy fats, and simple carbs. This can be a challenge, especially when you're craving something quick and easy for breakfast. That's where these egg muffins come in. They're packed with protein and healthy fats, and they're incredibly easy to make. Simply mix together your favorite ingredients, pour them into a muffin tin, and bake. In just 30 minutes, you'll have a delicious and nutritious breakfast that will keep you feeling full and satisfied all morning long.

Check out the recipes below so you can choose the best recipe for yourself!

SOUTH BEACH MUFFIN

South Beach Muffin image

An individual muffin that you can whip up fresh and hot for breakfast. No flour or sugar and only 3 net carbs!!! Plus 7 grams of fiber. This little beauty is based on a recipe yogi told me about in the low carb forum. I have tweaked it to not use butter and to be a bit lighter in texture than the original. This recipe is suitable for phase 1 of the South Beach diet (the 3 tablespoons of ground flax seeds count as the portion of nuts allowed per day). I find these are very filling and prevent me from feeling starving all morning.

Provided by _Pixie_

Categories Quick Breads

Time 10m

Yield 1 serving(s)

Number Of Ingredients 6

Ingredients

1 large egg
1 1/2 teaspoons Splenda sugar substitute
1 teaspoon cinnamon (I use more)
2 teaspoons plain fat-free yogurt
1/2 teaspoon baking powder
3 tablespoons ground flax seeds

Steps:

Spray a microwave safe ramekin or bowl with cooking spray (or use a muffin liner).
Mix the egg and splenda until well combined (I use a fork), add the yogurt and blend well.
Mix in the ground flaxseed, cinnamon and baking powder until well combined.
Pour in ramekin and microwave on high for 1 minute 30 seconds (note the ramekin should be no more than half full since these do rise a lot, if it is too small they will overflow).
These taste best served hot.

SOUTH BEACH DIET BACON EGG MUFFINS

South Beach Diet Bacon Egg Muffins image

Just starting the south beach diet and I wanted something that traveled well for breakfast. This is a quick and easy recipe. Very yummy too. It comes out in a neat little package that travels well...but make sure you cover the item when reheating in the microwave.

Provided by TNTDynomite

Categories Breakfast

Time 20m

Yield 6 serving(s)

Number Of Ingredients 5

Ingredients

6 slices of pre-cooked Canadian bacon
6 eggs
1/2 cup freshly grated parmesan cheese
1 teaspoon italian seasoning
1/2 teaspoon black pepper

Steps:

Preheat oven to 350.
In an x-large muffin pan, spray each muffin cup with Olive oil cooking spray.
Place one piece of Canadian bacon in the bottom of each muffin cup
Crack an egg over the piece of bacon in each muffin cup. Sprinkle the Italian seasoning and pepper over the egg in each muffin cup.
Sprinkle the cheese over the egg in each muffin cup.
Place in preheated oven and cook for 15 minutes or until the cheese is slightly brown on top.

SOUTH BEACH PHASE ONE FRIENDLY EGG MUFFINS RECIPE - (3.6/5)

South Beach Phase One Friendly Egg Muffins Recipe - (3.6/5) image

Provided by Pattywak

Number Of Ingredients 6

Ingredients

15 eggs (for silicone muffin pans, use 12 eggs for metal muffin tins or individual silicone cups. You can use less egg yolks and more egg white if you prefer.)
1-2 teaspoons Spike Seasoning
1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)
3 green onions, chopped small (optional)
Chopped veggies such as blanched broccoli, red pepper, zucchini, mushrooms (optional)
Diced Canadian bacon, lean ham, or crumbled cooked turkey sausage (optional)

Steps:

Preheat oven to 375°F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray. In the bottom of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add Spike, and beat well. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set. Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.

Tips:

Prep ahead: To save time in the morning, bake and store the egg muffins in advance. They can be kept in the refrigerator for up to 3 days, or in the freezer for up to 2 months.
Choose your fillings wisely: The possibilities are endless when it comes to fillings. Some popular options include vegetables (such as spinach, bell peppers, and onions), meat (such as bacon, sausage, and ham), and cheese (such as cheddar, mozzarella, and feta). Be sure to use fillings that are South Beach Phase One-friendly.
Don't overcook the eggs: The egg muffins should be cooked until they are just set. Overcooking will make them tough and rubbery.
Use a silicone muffin tin: These are a great option because they make it easy to remove the egg muffins without sticking. If you don't have a silicone muffin tin, you can grease a regular muffin tin with cooking spray.

Conclusion:

Egg muffins are a delicious, versatile, and portable breakfast option that are perfect for anyone following the South Beach Diet. With a little planning, you can easily make a batch of egg muffins ahead of time and enjoy them all week long. So next time you're looking for a quick and easy breakfast, give these egg muffins a try!