Friday, April 15, 2005

Eggs

For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

If you'd like to browse for recipes by photo on this page, you can do that on my Pinterest board for Kalyn's Kitchen Eggs.





Boiled Eggs
Curried Stuffed Eggs (all phases)

How to make Perfect Hard-Boiled Eggs and Recipes Using Hard-Boiled Eggs (all phases for main recipes; check ingredients for recipes from other blogs)

My Favorite Recipes for Deviled Eggs and Interesting Deviled Egg Ideas from My Food Blogging Friends (check recipes for phase) 

Deviled Eggs with Green Olives, Capers, Dijon (all phases)

Egg Salad and Cheese Quesadillas for Leftover Hard-Boiled Eggs (phase 2 or 3)

Chipotle-Lime Deviled Eggs (all phases)

Tarragon-Mustard Deviled Eggs (all phases)

Shrimp-Wasabi Deviled Eggs and a Collection of Recipes for Deviled Eggs (Shrimp-Wasabi Deviled Eggs are all phases, check recipe for others)

Sriracha Deviled Eggs plus Ten More Interesting Ideas for Deviled Eggs (Sriracha Deviled Eggs are all phases, check recipe for others) 

Egg Salad in Pita with Green Olives, Green Onions, and Dijon (phase 2 or 3)


Baked Eggs (whole eggs)
Baked Eggs Skillet with Avocado and Spicy Tomatoes (all phases) 

Baked Eggs and Asparagus with Parmesan (all phases)

Baked Eggs in Canadian Bacon Cups (all phases) 

Baked Eggs with Mushrooms and Parmesan (all phases)

Tuscan Baked Eggs with Tomatoes, Red Onion, Garlic, Parmesan, and Herbs (all phases)

Mexican Baked Eggs with Black Beans, Tomatoes, Green Chiles, and Cilantro (all phases)


Artichoke, Kale, and Ricotta Pie with Eggs and Parmesan (all phases but this is a fairly rich dish so limit portion size, especially for phase one)


Breakfast Casseroles
(You might want to read Basic Instructions for Low-Carb Breakfast Casseroles which gives various pan sizes and cooking times.)

Power Greens Breakfast Casserole with Feta and Mozzarella (all phases) 

Easter Breakfast Casserole with Asparagus and Artichoke Hearts (all phases) 

Kale, Mushroom, Feta, and Mozzarella Breakfast Casserole (all phases) 

Broken-Arm Breakfast Casserole with Cottage Cheese, Bacon, Feta, and Green Onion (There is a small amount of bacon, but if you don't have a broken arm turkey bacon is best for SBD, all phases)

Kale and Feta Breakfast Casserole (all phases)

Roasted Green Bell Pepper and Roasted Tomato Breakfast Casserole with Feta and Oregano (all phases)

Breakfast Casserole with Spinach, Leeks, Cottage Cheese and Goat Cheese (all phases)


Breakfast Casserole with Mushrooms, Green Bell Peppers, and Feta (all phases)

Breakfast Casserole with Asparagus, Mushrooms, and Goat Cheese (all phases)

Broccoli Cheese Breakfast Casserole (all phases)

Mushroom and Feta Breakfast Casserole (all phases)

Block Island Breakfast Casserole with Fresh From the Garden Green Peppers (all phases)

Zucchini and Green Chile Breakfast Casserole (all phases)

Kale, Bacon and Cheese Breakfast Casserole (all phases)

Bobbi's Egg and Green Chile Breakfast Casserole (all phases)

Karyn's Breakfast Casserole with Artichoke Hearts, Goat Cheese and Canadian Bacon (all phases)

Southwestern Egg Casserole (all phases)

Breakfast Casserole with Sweet Italian Sausage, Mushrooms, and Cheese (all phases)


Breakfast Squares (less egg than breakfast casseroles)
Swiss Chard and Mushroom Squares (all phases if made with Hemp Hearts or Almond Meal)

Red Russian Kale and Red Onion Savory Breakfast Squares (phase 2 or 3, or omit bread crumbs for phase 1)


Cottage Cheese and Egg Breakfast Muffins (contain flour and less egg than "Egg Muffins" below)
Pizza-Flavored Breakfast Muffins with Pepperoni, Mozzarella, Parmesan, and Oregano (phase 2 or 3, these muffins have a bit of flour and baking powder)

Cottage Cheese and Egg Breakfast Muffins with Bacon and Green Onions (phase 2 or 3, these muffins have a bit of flour and baking powder)

Cottage Cheese and Egg Breakfast Muffins with Ham and Cheddar (phase 2 or 3, these muffins have a bit of flour and baking powder)

Cottage Cheese and Egg Breakfast Muffins with Mushrooms and Feta (phase 2 or 3, these muffins have a bit of flour and baking powder)

Gluten-Free Breakfast Muffins with Zucchini, Feta, and Quinoa (all phases)


Crustless Breakfast Tarts
Crustless Breakfast Tarts with Mushrooms and Goat Cheese (all phases)


Egg Bakes (Similar to Breakfast casseroles, but with more veggies, meat, or cheese and just enough egg to hold it together)
Broccoli, Ham, and Mozzarella Baked with Eggs (all phases) 

Chicken-Garlic Sausage, Kale, and Mozzarella Egg Bake (all phases) 

Swiss Chard, Mozzarella, and Feta Egg Bake (all phases)

Baby Kale and Mozzarella Egg Bake, and Ten More Ideas for Starting Your Day with Kale (all phases) 

Spinach and Mozzarella Egg Bake (all phases) 

Swiss Chard and Goat Cheese Custard Bake (all phases, but I'd limit portion size for phase one)

Sausage, Mushrooms, and Feta Baked with Eggs (all phases)

Broccoli, Mushrooms, Ham, and Cheddar Baked With Eggs (all phases)

Artichoke, Kale, and Ricotta Pie with Eggs and Parmesan (all phases, but this is a fairly rich dish so limit portion size, especially for phase one) 


Egg and Cottage Cheese Breakfast Muffins
(these have less egg and more varied ingredients than Egg "Muffins" and are more like regular muffins.  The texture is similar to Cottage Cheese and Egg Muffins above, but these don't have flour.)
Flourless and Nutrient Dense Egg and Cottage Cheese Savory Breakfast Muffins (I believe these are ok for all phases, although the muffins have some ingredients like raw hemp seeds, flax seed meal, and nutritional yeast which aren't included in South Beach ingredient lists.)


Egg Burritos or Quesadillas
Egg Burritos to Die For (phase 2 or 3)

Egg Salad and Cheese Quesadillas for Leftover Hard-Boiled Eggs (phase 2 or 3)


Egg-Crust Breakfast Pizza
Egg- Crust Vegetarian Breakfast Pizza (all phases) 

Egg-Crust Breakfast Pizza with Pepperoni, Olives, Mozzarella, and Tomatoes (all phases, use turkey pepperoni for South Beach Diet)


Egg "Muffins"
Egg Muffins with Ham, Cheese, and Green Bell Pepper (all phases; this post has good step-by-step photos of the process of making Egg Muffins) 

Egg Muffins Revisited, Again (all phases)

Green Chile and Cheese Egg Muffins (all phases)

Saturday Morning Egg Muffin Melts (all phases)


Frittatas
Three Cheese Zucchini Frittata with Mozzarella, Feta, and Parmesan (all phases) 

Frittata with Zucchini, Sun-Dried Tomatoes, and Sausage (all phases)

Frittata with Canadian Bacon, Green Onions, and Cheese (all phases)

Asparagus and Tomato Frittata with Havarti and Dill (all phases)

Asparagus and Fresh Mozzarella Frittata with Parmesan and Chives (all phases)

Mushroom-Lover's Frittata with Spinach and Cheese (all phases)

Greek Frittata with Zucchini, Tomatoes, Feta, and Herbs (all phases)

Artichoke Rosemary Frittata (all phases)

Garden Veggie Frittata with Chives and Parmesan (all phases)


Mini Frittatas
Baked Mini-Frittatas with Mushrooms, Cottage Cheese, and Feta (all phases) 

Baked Mini-Frittatas with Broccoli and Three Cheeses (all phases)

Feta Cheese and Avocado Mini-Frittata for Two (all phases)


Main Dishes with Eggs (not for breakfast)
Chicken Egg Foo Yung with Mushrooms and Green Onions (all phases)


Omelets (also spelled omelette)
Southwestern Omelet with "Easy Guacamole" and Salsa (all phases)

Red Kale and Cheese Omelet for Two (all phases)


Omelet with Bacon, Feta, and Cheddar Cheese (all phases, but definitely a "once-in-a-while-treat" if made with regular bacon, turkey bacon is best for South Beach)

Sunday Morning Omelet with Asparagus and Goat Cheese (all phases)

Omelet with Mushrooms and Goat Cheese and a New Omelet Pan from Rand (all phases)


Scrambled and Fried Eggs
Fifteen Minute Salsa Verde Eggs (all phases without tortillas; phase 2 or 3 with whole wheat or low-carb tortillas)

Eggs Scrambled with Red Pepper, Basil, and Cheese (all phases)

Un-Scrambled Eggs with Bacon, Green Onions and Feta (all phases)

Scrambled Eggs with Mushrooms and Feta (all phases)

Eggs Fried in Olive Oil with Wilted Greens and Sumac (all phases)


"Pop-Eye Eggs" with Cheese and Salsa (phase 2 or 3)



Slow Cooker Egg Dishes
Slow Cooker Frittata with Broccoli, Ham, and Swiss (all phases) 

Slow Cooker Frittata with Broccoli, Swiss, Cottage Cheese, and Parmesan (all phases) 

Slow Cooker Frittata with Kale, Roasted Red Peppers, and Feta (all phases)

Slow Cooker Frittata with Artichoke Hearts, Roasted Red Peppers, and Feta (all phases)

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34 comments:

  1. Here's an easy recipe. Take two eggs and a tablespoon of water. Beat vigorously. Pour into small pan over medium heat. Cook like an omelette until you can flip it. Flip over. Cook another 10 to 20 seconds. Flip on to a plate. Top with your favorite cheddar lowfat cheese. Add heated toppings of your choice from the meat department, i.e. canadian bacon, turkey bacon, turkey sausage, left over sirloin steak. Then add a slice of low fat mozarella. Broil until cheese melts, and top with some no sugar salsa, Cervantes has a great natural one with no added sugar. These "egg" tortillas could be cooked in advance and used as crust for just about any toppings. Even as a pizza substitute or with fajita toppings.

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  2. Gerard, sounds like it would be tasty. Thanks for sharing.

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  3. I LOVE THIS!! I have only been on South Beach for a month and have been having a hard time finding recipes.
    THANK YOU for this!!!

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  4. I've just started phase one and am already finding breakfasts a bit of a problem-does anyone have any ideas for PHASE ONE breakfasts that DO NOT use eggs?

    PS: This bog is GREAT!! Thank you Kayln-I made the tarragon dijon chicken last night-superb!

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  5. Curiosity, glad you like the blog. I haven't come up with any brilliant phase one breakfasts without eggs, but I'd love it if someone thinks of something.

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  6. The Japanese have miso soup for breakfast -- egg free and fine for Phase 1 I believe!

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  7. Anonymous, great suggestion. I think it would be delicious for breakfast too!

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  8. I hate eggs!!! Now on day 10 of phase 1...I've been making different "scrambles" with whatever veggies I have (onion, mushrooms, tomato, spinach) sometimes throw in cut up turkey slices or sausages, add cheese and salsa! Also whole black beans added are delicious!

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  9. Anonymous, love the idea of a "veggie scramble" for breakfast. Thanks for sharing!

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  10. In Guatemala we eat beans and cream for breakfast. It is generally accompanied with torillas a fried egg and cheese. I skip the tortillas and eggs and put the fresh cheese and cream (sour cream works too) in the black beans. Yum. I love it with a little bit of chili sauce as well.

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  11. Anonymous, I think beans and sour cream sounds great for breakfast! Thanks for the suggestion.

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  12. I hate eggs too. I am looking for more egg-free recipes, but here are a few I have tried:

    Protein shakes;

    1 c. tomato juice & 1/2 c. yogurt w/ 1 T worchestshire in blender, slice lemon;

    fake crepes using egg beaters and ricotta & cinnamon for crepe, fill w/ ricotta, cinnamon, coacoa, & splenda mixture.

    can google for recipes/ measurements.

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  13. Anonymous, thanks. Good suggestions.

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  14. Who says it has to be a "breakfast" food? You can eat the same foods for breakfast as you do for lunch. I've had a chicken breast with steamed veggies for breakfast - works for me. Your lettuce wraps would be good - you could put bacon, sausage or ham (instead of turkey) in them if you wanted to get that breakfast flavor.

    Love your blog; thanks for spending time to do all this.

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  15. Eggs are good for beginning our day those give us many proprieties, definitely we should be conscious on how we are eating in this way we will able to know how are we going to be like, and i consider eggs form a big part of our big list of food our body need in order to be healthy.

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  16. I am a South Beach drop out... What I have noticed is that since I am in my mid 50s I can't lose the weight like I use to.
    What I do remember is that when I did start the South Beach diet I did it for 4 weeks and lost my weight at a fairly good rate and felt my best. I don't know why I quit but I did. I am finding inspiration in your website again because I am finding cooking ideas. I am going to commit to trying again. Thank you for our cooking ideas.
    Millie

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  17. Millie, good luck! (I was over 50 when I discovered the diet, so I know it will work at any age.)

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  18. Another breakfast solution that i love is what i call Italian Eggs.

    tsp olive oil
    garlic (whatever amount you like)
    2 eggs
    1/2 cup pasta sauce (watch sugar content)

    ~heat oil and warm garlic
    ~add sauce and bring to simmer
    ~crack in eggs and cover until there is a white film over yolks
    ~sprinkle with parmesan
    ~enjoy :)

    I found a version of this in the Sopranos cookbook. I love this recipe, its easy yet seems decadent!

    Marsha

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  19. Marsha, that does sound good, thanks for sharing!

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  20. Is Tofu phase 1 friendly? can't remember. But for a vegetarian friendly breakfast option try tofu scramble.

    You can google the recipe but basicly it is mashed tofu fried in a small amount of olive oil (or ghee in traditional recipes)with turmeric & a few other spices. Wrap in a tortilla in later phases.
    Add veggies as desired.

    Tasty and "powerful" start for your day! We are not vegetarians in my family but even my daughter loves it.

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  21. Tofu is okay for phase one, but the latest book suggests limiting it to 1/2 cup serving size for phase one. Thanks for the idea!

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  22. Alternatives to eggs for breakfast in South Beach Phase 1 - these are ones I use regularly:


    Take 1/2 C low fat cottage cheese and mix with about 1/4-1/3 C chopped cucumber, 1/4-13 C chopped tomato (including juice & seeds), a little dried dill weed, pepper & salt (optional). Then I just eat this with a spoon - I got the idea from a cottage cheese based dip recipe that my brother-in-law made for Christmas a few years ago. It is delicious and sticks with me easily until noon.

    Fried Ham Steak - I just buy a ham steak (we like Nieman Ranch Uncured Ham Steak), cut it into thick strips and fry on all sides, then drizzle with a little sugar free syrup - yummy & very proteiny.

    Morning Star Farms (veggie) Sausage patties x2 - found in the frozen food section. Pop 'em in the microwave for 1.5 minutes, then drizzle with sugar free maple syrup.

    1/2 C low fat cottage cheese mixed with 1T sugar free jam of your choice.

    Leftover eggplant pizza. I just make pizza one night by using toasted sliced eggplant for the crust, no sugar added pasta sauce, reduced fat shredded cheeses of choice, chopped garlic, lite pepperoni, diced tomatoes or whatever other toppings I like. Then I eat the leftovers, heated, for breakfast.

    Any leftovers from dinner the night before or something. My husband makes this killer beef "stew" that's more like a french onion soup with beef stew meat in it. We have it for dinner and then the next day or day after I have leftovers for breakfast with a slice of swiss cheese melted over it under the broiler.

    There's also a "Mock Danish" recipe that I won't reprint here - but if you google "mock danish", you'll find the recipe - it uses eggs, but you add cream cheese & splenda and it's nothing like eggs.

    Hope these help.

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  23. Victoria, wow! Thanks so much for sharing. I think a lot of people will be enjoying these ideas!

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  24. Here's a great idea for cottage cheese pancakes (good for phase II & III)

    1/2 cup Cottage Cheese
    1 Egg
    2 Tablespoons Whole Wheat Flour

    Whiz in mini food processor. Spray pan with non-stick spray. Cook on low till bubbles appear, flip. Cook till done. Serve with SF Maple Syrup (I use Cary's). Makes 4 small pancakes (pictured) or 8 silver dollar size.

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  25. Thanks Emily, they do sound great for phase 2!

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  26. Egg free breakfast cont'd

    I should add that any breakfast meat you would normally have with eggs or waffles or pancakes work too, just skip the eggs.

    For example if I lived in the mid-west and could easily get Bob Evans breakfast sausage, I WOULD and I would have that all by itself. I live in CA though and have only Jimmy Dean - not to my liking after growing up on Bob Evans. Dr. Agatston would probably disapprove of the fat, etc., but I came to South Beach from way before doing Atkins and Atkins would not have had a problem with fat.

    Also, sometimes I take leftover turkey or chicken and "fry" it in a pan and melt cheese on it, then top with some SF salsa & light sour cream for breakfast - yummy!

    ps - I'm so glad to have found this website. When I first did SB 6 years ago (and easily lost 36#, which gained back sort of on purpose - long personal story), I belonged to the SB website, which was great! But @ this moment I cannot afford the subscription so I'm glad to see that this site is here. Thanks Kalyn!

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  27. Victoria, glad you are enjoying the site, and very glad to have you here too! (And now I'm curious about that Bob Evans sausage; don't know if I can get it in Utah.)

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  28. Here's a quick and easy breakfast that I made one morning (when I found out I was out of eggs!) Take two slices of Canadian Bacon, top with a tomato slice, then top with low-fat cheddar cheese. Place on a pan in the toaster oven and toast till the cheese melts..It was hot and tasty (and good for Phase 1)!

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  29. Peanut Butter on celery and cottage cheese!

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  30. Thanks Victoria. Those both sound like a good breakfast to me.

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  31. LOVE your blog! Thanks for all your heard work on this!

    Just wanted to let you know the link for Spinach and Mozzarella Egg Bake is broken. I googled it and found it. Thanks :D

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  32. Lauren, thank you SO much! Just fixed it.

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  33. For people looking for a SBD Phase One Breakfast without eggs, in 2014 I came up with this Low Carb No Egg Breakfast Bake with Turkey Breakfast Sausage and Peppers.

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