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South Beach Phase One Friendly Egg Muffins


These are excellent. I used Turkey sausage crumbles and topped with salsa. Wonderful.. Husband approved

These little mini-frittatas don't contain any flour at all, and they're perfect for phase one.

I don't think of egg muffins as only for people who are eating the South Beach Diet way, although they're perfect for any phase of the diet. They're high in protein, gluten-free, and perfect to feed to kids.

Use silicone muffin tins, spray them with nonstick spray, and put them on a large cookie sheet to catch spills.

The two ingredients I think are essential are cheese and green onions. Other than that, the varieties are endless. Put cheese, meat, or veggies in the muffin cups first, then pour in beaten eggs.

For me, two small muffins is the right amount for breakfast. No matter how many you eat, smaller ones reheat in the microwave more quickly, so they don't get overdone. I fill the muffin cups about 3/4 full.

When muffins are done, loosen them with a knife before popping them out of the silicone muffin pan.
Let the muffins cool for 15-20 minutes before you store them in the refrigerator or freezer.

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  • 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)


Servings 12


Step 1

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.

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