Low Carb Recipes
Healthy South Beach Diet Egg Muffins Recipe
These savory egg muffins are a Phase 1 South Beach Diet staple, combining lean ground turkey and fresh vegetables into a portable breakfast. Perfectly portioned and protein-rich, they offer a delicious way to stay full until lunch without the added carbs.
- Prep
- 15 min
- Cook
- 25 min
- Serves
- 6
- Level
- Easy
- Per serving
- 180 kcal
Method
Preheat your oven to 350°F (175°C). Coat a 12-cup muffin tin generously with non-stick cooking spray.
In a medium skillet over medium-high heat, cook the ground turkey, diced onion, and bell pepper until the turkey is browned and the vegetables are softened. Drain any excess liquid.
Stir the chopped spinach into the turkey mixture and cook for 1 minute until just wilted. Remove from heat and let it cool slightly.
In a large mixing bowl, whisk together the whole eggs, egg whites, salt, and pepper until well combined.
Divide the turkey and vegetable mixture evenly among the 12 muffin cups. Sprinkle the shredded cheese over the top of each.
Pour the egg mixture into each muffin cup, filling them about 3/4 of the way to the top.
Place the tin in the oven and bake for 20-25 minutes, or until the eggs are set and the tops are slightly golden.
Let the muffins cool in the pan for 5 minutes before using a silicone spatula or knife to gently pop them out.
Notes
Use a silicone muffin pan to ensure the eggs never stick without needing extra oil.
If using frozen spinach, make sure to squeeze out every drop of water to prevent soggy muffins.
For Phase 1 compliance, ensure your turkey has no added sugar or fillers.
Add a dash of hot sauce or red pepper flakes to the egg mixture for a spicy kick.
