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  • Spinach and Cheese Egg Muffins – South Beach Diet Phase 1 Breakfast

    Posted on | September 11, 2010 | 25 Comments |


    While breakfast is the most important meal, it is the most difficult meal too, especially if you are trying to stick to a low-carb diet and are used to waking up at 8:30 am to get to a 10:00 am meeting. Almost all of the store-bought instant breakfast options are sugar and carb heavy. That’s where dishes like this come to the rescue, which can be made in advance and works perfectly as an instant breakfast. 60 seconds in the microwave is all it takes to prepare a protein-rich warm breakfast in the morning if you make a bunch of these over the weekend. As I have mentioned in my previous SBD breakfast posts, Kalyn’s blog is my bible for all SBD friendly make-ahead breakfast ideas. This muffin is also based on Kalyn’s basic egg muffin instructions.  My version has spinach, broccoli and Canadian bacon in addition to eggs and cheese, and this time I also substituted half of the required eggs with store-bought egg whites.

    And of course, this is not just for dieters, it doesn’t taste anything like diet food. Individual muffins are so convenient as a grab-and-go food in the morning, anyone who is looking for instant breakfast ideas can adapt this recipe. Although if you are a weirdo like a certain someone I know, who thinks anything that is shaped like a muffin has to taste sweet, you might want to use the same recipe in a casserole.


    (Makes 6 medium sized muffins)

    • 6 eggs + Egg whites equivalent of 6 eggs. (or 12 eggs)
    • 2 tbsp fat free milk
    • 1 cup fat free shredded cheddar cheese
    • 1/4 cup diced onions
    • 4 slices of Canadian bacon, diced (Ham or Turkey Bacon will work as well)
    • 1/2 cup broccoli florets, chopped
    • 1 packet frozen spinach (2 cups fresh spinach)
    • Salt to taste
    • Freshly ground black Pepper
    • 1/2 tsp red chili powder
    • 1 tbsp oil
    • Vegetable oil for spraying the muffin pan


    Pre-heat the oven to 375F.

    Grease the muffin pans with vegetable oil and keep aside.

    If using frozen spinach, thaw in the microwave and place in a colander. Press with a wooden spoon to get all the moisture out of the leaves. If using fresh spinach leaves, wash and drain well.

    Beat the eggs, egg whites and milk together till frothy. Season with a bit of salt and pepper.

    In a large sauté pan, add the oil and sauté the onions till soft. Season with salt and pepper.

    Add the diced bacon and sauté for a few minutes till the bacon turns crispy. Now reduce the heat, add the chili powder and sauté for a few minutes. Now add the broccoli and spinach and saute for 2 minutes till wilted.

    Divide the sautéed ingredients equally between the 6 muffin cups. Now sprinkle the cheese on top of the sautéed ingredients. Individual muffin cups should be about 1/2-3/4th full at this time.

    Pour the egg mixture into the muffin cups, there should be enough liquid to cover the solid ingredients and also the cups should be a bit above 3/4th full. If there isn’t enough liquid, just beat some more eggs or use egg whites.

    Lightly stir the ingredients in the cup one by one, so that the liquid gets under the sautéed meat and veggies.

    Bake for 35-40 minutes till the muffins set and start to turn a bit brown on top.

    Let it cool down and then refrigerate/freeze as needed. These will stay fresh without freezing for a 4-5 days.

    To reheat in the morning, just pop one in the microwave and heat for 60-90 seconds. Hot breakfast ready in seconds!

    The Giveaway

    The $100 gift certificate and cookbook giveaway is ending tomorrow. Check out this page to make sure all your entries are represented, as I will be using this table to select a winner based on a random number generator. If you haven’t entered yet, go leave a comment here.

    Category: Breakfast and Brunch, Breakfast Recipes, Eggs, Phase 1

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    25 Responses to “Spinach and Cheese Egg Muffins – South Beach Diet Phase 1 Breakfast”

    1. Radhika
      September 11th, 2010 @ 11:54 am

      Are you back on South Beach Diet? I need some inspiration to get going so that I can loose that last 8 pounds or atleast 5 pounds in next 2 weeks. For me an egg based dish is the most comfortable way to start my day. I gotta make this one.

      • sig
        September 11th, 2010 @ 3:54 pm

        Yes Radhika, back on SBD :) I know what you mean by needing some inspiration. I tried in the middle a few times to get back on the wagon, but kept falling off. But this time I’ve been sticking to it for the past 5 days and already seen fabulous results. Hope you loose that last few lbs.. this recipe will at least take care of breakfast for the first few days, if you dont mind eating the same thing every day :)

        • Radhika
          September 12th, 2010 @ 9:20 am

          I eat fried egg everyday. This muffins will be a good change for me. Btw, I wanted to mention, I loved the pic. The reflection is mind blowing.

          • sig
            September 12th, 2010 @ 9:40 am

            Radhika, thanks, but I can’t take credot for that. That reflection is an easy effect added to the picture using windows live writer :) You can do this using word or powerpoint as well :)

    2. Tanvi
      September 11th, 2010 @ 3:24 pm

      Eggs and spinach is a win win combo.Muffins look so beautiful.
      Sinfully Spicy

      • sig
        September 12th, 2010 @ 9:39 am

        Thanks Tanvi!

    3. Srivalli
      September 11th, 2010 @ 5:55 pm

      Looks great Sig!..Good to see you back on SBD..

      • sig
        September 12th, 2010 @ 9:39 am

        Thanks Valli!

    4. Jaya Wagle
      September 11th, 2010 @ 9:54 pm

      I once made my scrambled eggs with some spinach and they literally looked like green eggs (no ham)! All I needed was a cat in the hat…

      What I am trying to say is these muffins looks so much better than what I ate. I do need to lose the five lbs I put back on after all that bed rest. I think I may just follow your footsteps. :)

      • sig
        September 12th, 2010 @ 9:39 am

        I love the green eggs look :) I didn’t use enough spinach to make this green, and I guess the cheddar won at the end. Good luck on losing those 5lbs Jaya!

    5. Happy Cook
      September 12th, 2010 @ 12:04 am

      You are back on diet, I must do something too as i have gianed so much lately especially this summer holidays.
      I like this diets one of thos diet whichallows bacon when you diet. And the savoury muffins looks so good.

      • sig
        September 12th, 2010 @ 9:38 am

        It is Canandian Bacon, the low-fat variety :) Regular bacon technically is not allowed.

    6. sheba
      September 12th, 2010 @ 9:21 am

      wow been trying to get on the SBD bandwagon for ages but I guess the will powers still lagging! this sounds good..but 12 eggs is abit much for me..

      • sig
        September 12th, 2010 @ 9:37 am

        Sheba, 12 eggs for 6 muffins, it is really 1 egg + 1 egg white if you use half egg whites in this recipe. So you are eating 1 and a half eggs a day, which is normal.

    7. Meenu
      September 12th, 2010 @ 9:27 pm

      Hello Sig,

      I bumped into your blog when I was trying to search information about washington. And boy, am I so glad I did!! I kept reading on and on and forgot why I landed here in the first place :)

      And before I forget again and get completely lost in your beautiful blog, would you be so kind enough to spare some time to answer a few of my questions? I gather you have been living in Washington for a pretty long time now.

      I am planning to make a road trip from the bay area in CA to Washington via Oregon in October. Can you tell me what are the must-see spots in the state and in Seattle? I plan on visiting the Hoh Rainforest. what would the weather be like in early October? Is camping a good idea? Have you been there? any pointers for me? Any leads on good eat outs in Seattle ( we are non-vegetarians and love good food but try to be on a budget).

      Sorry for the many questions and I totally appreciate the time you would take out in answering a total stranger, who is now a big fan of this blog.

      ps: even if you are not able to reply to me – your recipes and reviews are very interesting. Reflects your personality and attitude in life. Keep it going, will surely keep looking for updates. You are bookmarked :)

      • Meenu
        September 13th, 2010 @ 11:50 am

        Just thought I will leave my email address :

    8. Jyothsna
      September 13th, 2010 @ 12:00 am

      I admire your resolve to get back on to the diet plan again and again!! I know I’d never do it, though right now I don’t need to lose weight! Good luck and the peek-a-boo behind the camera picture looks lovely!

    9. Sra
      September 13th, 2010 @ 5:53 am

      I guess I’ve gone the other way and am back to eating carbs on a daily basis after some 12 or 13 years – no big losses weight wise (though I haven’t put on any weight), but the biggest gain is not having to worry about making a range of stuff to satisfy the appetite. I’m surprised at myself – I never found the low-carb diet unfulfilling so why am I feeling like this? all the carbs I eat are brown or red or some colour or the other, not white, though!

    10. cheffresco
      September 15th, 2010 @ 6:28 pm

      Now that is a serious muffin! Looks amazing!

    11. Lore
      September 11th, 2011 @ 5:37 pm

      I tried this recipe for the egg muffins. I used 6 whole eggs and only the white from 6 more eggs. I followed the recipe as stated and I had A LOT of egg mix left over. Why??

      • Sig
        September 11th, 2011 @ 5:47 pm

        Hi Lore,
        It probable depends on the size of your muffin tins. It made 6 muffins in mine, the measures are not exact, it is meant to be a guideline. Anyway, the good news is that these freeze very well.

    12. casino gambling
      September 19th, 2012 @ 2:01 pm

      Hey there! This is kind of off topic but I need some advice from an established blog.

      Is it difficult to set up your own blog? I’m not very techincal but I can figure things out pretty quick. I’m thinking about making my own but I’m not sure where to start. Do you have any ideas or suggestions? Many thanks