Saturday, January 05, 2008

Egg Muffins Recipe for a Grab and Go Breakfast (Low-Carb, Gluten-Free)

These low-carb and gluten-free egg muffins are made of eggs, veggies, cheese (and optional meat) for a perfect grab-and-go breakfast!

Recipe For Egg Muffins found on KalynsKitchen.com

Many years ago I came up with the name Egg Muffins for these little little mini-quiches baked in muffin cups, and I think they're perfect for a grab-and-go breakfast.  When I taught school I loved to  make these on the weekends and then quickly reheat them in the microwave for a low-carb breakfast on the go.  I've been making these since 2005, and I've gone through a few versions to get the recipe just right.  If this is your first time making something like this, I've picked up a few tricks that I think you'll like.

Recipe For Egg Muffins found on KalynsKitchen.com
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. These little breakfast treats are high in protein, gluten-free, and perfect to feed to kids. This is a great idea for breakfast for anyone who's busy in the morning and wants something that can be made ahead and eaten on-the-go.

Recipe For Egg Muffins found on KalynsKitchen.comUse silicone muffin tins or individual silicone cups, 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.  (Now I almost always use the individual silicone muffins cups pictured at the first of this post, but if you'd like a bigger muffin these silicone muffin pans make egg muffins that are a little bigger.)

Recipe For Egg Muffins found on KalynsKitchen.comFor 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.

Recipe For Egg Muffins found on KalynsKitchen.comWhen muffins are done, loosen them with a knife before popping them out of the silicone muffin pan. Here's how big they are when they're cooked.

Recipe For Egg Muffins found on KalynsKitchen.comLet the muffins cool for 15-20 minutes before you store them in the refrigerator.  (I used to freeze them, but I find they keep in the fridge for over a week and I like them best when they haven't been frozen.)

Recipe For Egg Muffins found on KalynsKitchen.comHere's my favorite way to do it. As soon as the muffins have cooled, put two at a time into small plastic bags. Put the bags in the refrigerator. Then when you need a quick breakfast, open the bag, pop in the microwave until they're hot, grab the bag and run out the door with a quick breakfast. (Don't heat for too long or they can get rubbery.)  I confess, I used to eat them in the car on the way to school.


Recipe For Egg Muffins found on KalynsKitchen.comEgg Muffins Recipe for a Grab-and-Go Breakfast
(Makes 12 muffins, recipe created by Kalyn with inspiration from The South Beach Diet book.  My Egg Muffins recipe was updated in 2008 with better photos.)

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 tsp. Spike Seasoning (optional, if you don't have Spike, use any type of seasoning blend that's good with eggs.)
1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)
Optional, but highly recommended, 3 green onions diced small.
Optional: chopped veggies such as blanched broccoli, red pepper, zucchini, mushrooms, etc. (Using veggies will reduce the fat content)
Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage

Instructions:
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. (I used to add a bit of half and half or milk, but lately I like the way they turn out without it.) 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 more than a week in the refrigerator. Egg muffins can be frozen and reheated, but I like them best when they are just refrigerated. For best results, thaw in refrigerator before reheating. Microwave on high about 1-2 minutes to reheat.

Printer Friendly Recipe
 
South Beach Suggestions:
If you're a South Beach Diet fan, you can find lots of great recipes for breakfast in the Eggs and Breakfast Dishes section of my recipe archives. There are even pancakes or egg burritos, made South Beach friendly. Remember, breakfast is the most important meal of the day!

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. 

More Phase one Breakfasts:
Egg Muffins with Ham, Cheese, and Green Bell Pepper
Green Chile and Cheese Egg Muffins
Breakfast Casserole with Mushrooms, Green Bell Peppers, and Feta
Sausage, Mushrooms, and Feta with Eggs
Southwestern Egg Casserole
Eggs with Red Pepper, Basil, and Cheese
Scrambled Eggs with Mushrooms and Feta

Other Bloggers Who Made Egg Muffins:
(Recipes from other blogs may not always be South Beach Diet friendly, check ingredients.)
Mini-Spinach Frittatas from Sugarlaws
Stilton, Leek, and Pepper Egg Muffins from Food Stories
Cottage Cheese Muffins from 101 Cookbooks
Cottage Cheese and Egg Muffins with Ham and Cheddar Cheese from Closet Cooking
Egg Muffins from A Veggie Venture
Spicy Baked Egg Muffins from Lisa's Kitchen
Cottage Cheese Muffins from Nami-Nami
(If you're a blogger who posted a version of this and I missed it, feel free to e-mail me your link)

Cottage Cheese and Egg Muffins for Phase 2 or 3:
(these contain a small amount of flour, but they're delicious!)
Cottage Cheese and Egg Breakfast Muffins with Bacon and Green Onions
Cottage Cheese and Egg Breakfast Muffins with Ham and Cheddar

Blogger Disclosure:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon! counter customizable free hit
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265 comments:

  1. I can't wait to try these. I made some a few weeks ago that didn't really hold together, and I have been meaning to try them again. I used to have a silicone muffin thing but I threw it away because I didn't like it. I will try it with metal.
    Also, don't know if you can have cornmeal on SB but a little cornmeal in the egg mixture really firms it up, esp. when using egg whites.

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  2. Wow, the muffins really do look beautiful. Since we've been celebrating the Jewish New Year with lots of feasting for the last couple of weeks and with going off to Halifax to visit my daughter and son-in-law this weekend, I'll need all the help I can get in the next few days.

    So, thanks for breakfast!! And have a great trip yourself.

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  3. Judy, cornmeal is not good for South Beach, especially for phase one, but anyone who's not a SBer might want to try it. The ones I make hold together very well.

    Ruth, have fun visiting your daughter. Isn't it amazing how easy it is to do a little diet tune-up with phase one for a few days?

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  4. So many mornings I am doing the mad dash out the front door with nothing for breakfast other than a cup of tea once I get to the office. I love that you can freeze these in batches to take on the run, and will be buying a large silicone muffin mould tomorrow to give them a go!

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  5. Egg muffins are great, I have to try your version! But I refuse to eat them for breakfast because it's vile eating in the morning, no I will enjoy them for lunch, thinking about you!

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  6. I've gotta get on board with the silicon!

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  7. Kalyn,
    I haven't made those things in ages. I need to revisit them too.

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  8. Kalyn, they look so good to eat. I would like to try and make these but what is in 'Spike' seasoning? They don't sell that here but we have something called 'All Purpose' seasoning which has spices on them. Is this the same?

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  9. Ellie, Ilva, WMM, and Kevin, hope you like them. (Ilva, so shocking that you don't eat breakfast. Ok, just kidding abou that.) The silicone muffin tins are fantastic. I'm going to try some more of the silicone baking pans too.

    Mae, Spike is a blend of lots and lots of herbs and spices that is quite unique, but I think any seasoning that you like on eggs would be good in this. Spike is an all natural product that everyone in my family loves though. It's good in so many things. (I love it in tabbouli.) You can get it on Amazon.com.

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  10. Oh - yes. I keep forgetting about these babies. Perfect for a gluten-free breakfast, brunch or even lunch. Thanks, Kalyn!

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  11. Kalyn,
    I have been meaning to thank you for this one. I make these a lot and my family loves them. I add cooked breakfast sausage, italian sausage, cheddar or mozzerella-even sun dried tomato-anything I have on hand. However, I have found that Penzey's Northwoods Seasoning is my "must have" ingredient in these.
    So yummy!
    P.S. the kids love to help make these, and we make them in silicone muffin cup liners. Works like a charm.
    Thanks again,
    Brady

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  12. Karina, perfect for gluten-free.

    Brady, thanks so much. Sounds like I need to check out the Penzey's Northwoods Seasoning. Isn't Penzeys the best.

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  13. Too bad my husband won't do eggs--these look perfect for our rushing-out-the-door mornings and a way to avoid the coffeeshop muffins! More for me I guess!

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  14. YUMMM! I have done something like this in a larger pan and served it in slices but I have never thought of using a muffin tin. You know what I bet would be really good? laying a peice of partially cooked bacon in the bottom to make a ring then pouring the egg inside. Would be cute and decorative. I am going to have to try this!

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  15. I make something similar with smoked salmon and chevre for a starter. Never thought about breakfast.... they look wonderful

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  16. I went out and bought Spikes seasoning when I first started reading your blog. LOVE IT. And I made your version of these muffins back then too. So now I have to go buy the silicon muffin tins (you are such an enabler!)

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  17. I've never done the South Beach Diet, but I can see myself easily making some of these! They look delish!

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  18. I got up at the crack of dawn and ran to Wal-Mart to puchase a silicone muffin pan just to make these. Well, let me say, they were worth every bit of trouble! Absolutely delicious, and I didn't even have all of the "right" ingredients..no green onions or Spike seasoning, so I made mine with crumbled veggie sausage, cheddar, and salt & pepper. Thanks so much, Kalyn, for another fabulous recipe!

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  19. These are in the oven right now, with chicken sage sausage added! I am so excited to try them. Thanks, Kalyn!

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  20. I just tried these yesterday and I think I cooked them too long in the oven as they are a bit rubbery.
    I cant imagine microwaving them for 2 minutes as they would be really un edible. Any advice?

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  21. Anonymous, yes you do have to be careful not to overcook them or they can get too hard. The cooking time depends a lot on how many ingredients besides eggs you add, that's why I give a range for cooking time and why I say "barely browned" in the recipe. Some ovens run hot for what the temperature shows too. You might want to reduce the temperatue a little. Try again with a shorter cooking time.

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  22. I have to do these. Have you tried these with egg beaters?

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  23. Tanna, yes I've made them with eggbeaters. They work fine, but I prefer the taste of real eggs. (no surprise there!) You could also use regular eggs but add more egg whites than yolks if you're cutting down on fat and cholesteral.

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  24. Hi Kalyn,

    I tried this recipe using a metal muffin tin, and the muffins came out delicious, but they deflated in the middle once I took them out of the oven. Anything I can do to prevent this from happening?

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  25. Anonymous, that happens to me once in a while too. I'm not completely sure how to prevent it, but I'd suggest trying two things: Don't fill the muffin cups quite so full, and turn the temperature down maybe 25 degrees lower. I think both of those will help.

    It might also have to do with how many other ingredients besides eggs you have. I like lots of other stuff, and just enough egg to hold it together, which probably keeps them more solid, less puffed up.

    Let me know if this helps.

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  26. Thanks for the reply Kalyn! I tried a small batch and added more chopped veggies and ham, and only used enough egg to hold everything together. I also lowered the oven temp to 350 degrees. They came out beautifully, just perfect looking! I am making these for a brunch, and I know they'll be a huge hit with my SBD buddies. Thanks again!

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  27. Anonymous, great! I'm glad it worked out.

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  28. I've only made these once, and I had the same puffed-up-then-falling problem. Each one had a huge air bubble in the bottom. I will try adding less egg and more cheese (yum!) and lowering the oven temp. Also, do you think using metal muffin tins and mostly egg substitute had anything to do with it?

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  29. Zoe, I haven't made them with egg substitute for a long time, so I'm not sure about that. I do think that with metal pans they might cook more quickly and lowering the temperature might help with a metal pan.

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  30. Oh, I wish I had read this earlier. This sounds like a perfect road food for our trip- I don't mind eating cold eggs. Eggs were the one thing I could come up with to make "local" road food at this time of year, so I went with egg salad. And I love my silicone muffin pan. I will certainly be making these when I get back home.

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  31. Hooray, a place to come and get good recipes. I use to have a choice on my weight, go to weight watchers, take my time. I am almost at goal when all of a sudden I am dianosed with a respiratory disease and have to take prednisone. I have lost too much already to start gaining. So I am on the SouthBeach diet and have come here to make use of your blog. Thank you so much, you have saved my sanity.

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  32. My MIL makes a dish called "Southwestern Egg Puff" which is essentially the same thing, but baked in one big pan. I hate the big pan. It never cooks quite evenly enough for me.

    As muffins, though, this would be great.

    has nayone tried it with yolkless eggs, or with whites only? I can't eat hard-cooked yolks anymore :(

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  33. Marg. as I mentioned above, I have made these with egg substitute (frozen egg product) and it worked fine. I haven't done it with egg whites only though, sorry.

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  34. Quick question - have you ever tried these with mini muffin tins? Seems like the perfect size for my 1 year old!

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  35. Anonymous, I haven't made them with mini-muffin tins, but I think it would work if you reduce the baking time. I agree, that would be great for kids.

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  36. I have a question that is probably dumb, but how do you eat them? On a plate witha fork? Do you put them in between two halves of an english muffin? It seems like it would be to greasy/squisy to eat like a muffin with your fingers.

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  37. I just made these (I bought a silicon muffin tray especially) with reduced fat cheddar and spring onion, and they are absolutely delicious. As I'm from the UK I don't think I can get Spike seasoning, but I used salt, pepper, a little cayenne and some thyme and it worked a treat.
    I was wondering what on earth I could have for breakfast in the office after my workout, and this is the answer.
    Thanks Kalyn!
    Jen

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  38. Comments before this are from the earlier post in October of 2006. My apologies to Evie, I guess I missed that question about how to eat them. You could eat them with a fork, but I most often just wrap a napkin around them and eat them like that. (Of course a lot of the time I'm eating them in the car on the way to school! I might use a fork at home.)

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  39. I'm easing my way back into low-carb eating, and make a batch of these almost every weekend, with whatever veggies have to go. I have a set of 12 silicone mini-muffin cups that I use (they're a bit smaller than you muffin pan, so I use fewer eggs, and they cook and microwave more quickly).

    I owe you, Kalyn - you are practically my personal chef these days! :-)

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  40. Elkit, you are so sweet! It always makes me so happy when I find out that people really use recipes that are my own "make over and over" favorites, like this one.

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  41. Kalyn,
    very interesting recipe, I will have to try them.
    Have a wonderful day, Margot

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  42. This is the year I'm finally going to lose 'the baby' weight. I think it would help if I ate breakfast but I can't stand cereal, something like this I think I'd love but not sure I could stop at eating two. Inpsired by your blog a while back I bought a South Beach Diet Cookbook. It went straight on the bookshelf! I wish I had your willpower or whatever it is to just get on and do it.

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  43. As the European in the family, breakfast is yogurt and coffee! However, since I have to grab lunch on the go, these are the perfect thing to put in my backpack. I enjoy experimenting with different cheeses like goat and feta, different herbs too (fresh oregano is so good and good for you too). Yours are so cute!

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  44. These will always be an all time favorite in our house.

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  45. Scott loves these, we have them at least once a month.

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  46. I make these for a first course, lots. I really should make more and have them for breakfast, as well.

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  47. I think you make the most delicious and fun breakfast dishes! They are always so simple but never plain!!!

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  48. I LOVE egg muffins - and those look very delicious. I'll have to try your version.

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  49. Hmmm,
    maybe I can make my chard pie or herb pie in muffin cups--I just got some very cute silly silicone cups with feet for the wee folks in my life.

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  50. Hey Kalyn,
    I hope you had a great holiday.

    I have been plagued with computer problems, turtle slow dial up, and several personal issues I won't mention, which has kept me away. I am happy to see the new login for comments..maybe it will make it easier for me?

    If only I could get affordable DSL in these back woods hills I could visit more often.

    I am not much on breakfast as working in the stuff for years was such a put off..this does look yummy though.

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  51. Wow - 15 eggs - that is a lot (for someone like me who dislikes anything too eggy) but I was interested to see the recipe as I made heidi's recipe yesterday and really enjoyed it! I love the yellow against the bright blue of the silicone moulds. I found (on my mum's advice) that I didn't even need to spray the silicone muffin pans!

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  52. Johanna, I made Heidi's recipe too and really liked it. There are links to the two versions I made in this post. This recipe is very different though, no flour or almond meal, so it's more like a mini-frittata than a muffin. (If I had know someone was going to come up with some called cottage cheese and egg muffins, I would have named this something else!)

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  53. OH, Kalyn!I must sink my teeth into one of these really soon. I've been looking for some healthy recipes that I could make over the weekend and quickly reheat for a grab and go breakfast during the week. Thanks for revisiting this recipe.

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  54. I'm with Judy, I can't wait to try this! I'm so excited! Thanks Kalyn!

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  55. Lovely and I bet they are delicious! I am definitely, definitely making these soon!

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  56. These sound great! I love the idea of adding sun-dried tomatoes that one of the commenters suggested! I'm thinking maybe some sun-dried tomatoes, feta, olives and some Greek seasonings would be great. I actually received some silicone baking cups for Christmas!

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  57. What a great thing to have in the freezer for company!

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  58. These look good! Golden brown melted cheese...mmm... I recently tried a variation of your cottage cheese egg muffins and they were really good.

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  59. These egg muffins are such a nice idea, thanks for the recipe

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  60. This is my first visit to your site and these sound and look delicious!

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  61. Can these be made without cheese? Would they still set up properly, and if so, how much should the baking time be reduced (if at all)?

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  62. Katie, I don't think I've made them without cheese, but I'm sure you could. I don't think the baking time would be much less, if any. Let me know if you try it.

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  63. I've been making these for some time and I have to thank the commenter that suggested Penzey's Northwoods! I like Spike but I'm not quite as big a fan as Kalyn. But the Northwoods really tickled my tastebuds and took this dish to another level for me.

    I put a lot of mushrooms, a pinch of cheese on top and a couple of green onion. However, I'm thinking of using Penzey's freeze-dried chives next week.

    Mine never look as pretty as the ones you make, Kalyn. They tend to be a little brown and shriveled on the bottom. I reduced the heat to 350 and I cook for 30 minutes and that helped but didn't completely fix the issue. I'll keep trying!

    Thanks for the great recipes.

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  64. Tried making some egg muffins for the first time last night using red onions, celery and cheese as well as eggs and milk and seasoning. YUM!! Only problem was, they stuck like glue to the (non-stick, greased) baking tin. I've just spent 30 mins scrubbing it after an overnight soak. I'll definitely be trying silicone next time!

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  65. Anonymous, if you don't want to invest in the silicone pans, I had pretty good luck using foil cupcake liners (very well sprayed with nonstick spray). I do prefer the silicone pans though. I'd like to try the individual silicone cupcake liners too, I bet they're great.

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  66. Forgot to say, use 2 cupcake liners, even for the foil ones and spray the inside one.

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  67. Hi Kalyn,

    I just want to thank you for this fun and informative (easy to read) blog. My bf and I started the SBD on monday and I've been following your phase 1 recipes religiously! They are all soo tasty! I can't believe i'm on a diet!

    The only place where I have problems are with the snacks...how much almonds can I eat per snack? how much dessert can I have? My bf is always hungry after dinner and he eats my dessert (i'm never hungry after dinner so i skip dessert. is that bad? should i force myself to eat all 5 meals even when i'm not hungry?) I was thinking i should just make him bigger dinner portions to prevent him from eating too much sweets (i buy ricotta and low fat sweet cheese from the store and we make jello at home.)

    I would be clueless without your blog and probably would not be able to stick to the diet. Again, thank you for all the recipes and stories!!

    cecilia

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  68. Cecelia, I'm not really qualified to give diet advice for other people. I think you can find those answers in the South Beach Diet book which you can probably get for a few dollars at a used bookstore, the book is so old.

    (I do know about the almonds though, SB advises counting out 15 per snack. I put them in little baggies, all counted out, when I first started the diet.)

    Good luck. I know it will work if you do it.

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  69. Made these last night (while dinner was marinating, I love getting two things done at once!), and took two for breakfast this morning. They're perfect! I love how easy they were to make, and how versatile -- I put mushrooms and pancetta in the ones I made, but I've already got plans for the next batch with sausage and peppers! And SO easy to grab on the way out the door, which has got to be their finest virtue. Weekday breakfasts are a huge struggle for us. Thanks!

    Will blog about it as soon as I have time to grab a picture! :)

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  70. What a great idea Kalyn! I need something portable for work. Thank you! : )

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  71. I just found your blog while searching for South Beach phase 1 recipes for shrimp and as you see I began exloring. Thank you for so many recipes!

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  72. Does anyone know the WW count? I've just started WW and not sure about calculating points.

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  73. Hey - these would be perfect for my husband who's always "too busy" to have breakfast but loves eggs. But I can also see that silicone muffin tins are pretty much a requirement - I have no desire at all to try and clean my metal ones after a batch of these ;-)

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  74. Kalyn - I tried this this morning for breakfast. I layer diced smoked turkey breast, diced onion, marjoram, steamed asparagus, and swiss cheese. I added chives to the egg mixture as I mixed it. They were wonderful!

    Thank you for sharing this recipe.

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  75. I just tried these this morning and loved them. I actually went to WM yesterday in search of a silicone muffin pan (needed a good excuse to buy one)only to find out they were out of all their silicone products. I forgot to pick up paper liners, but I did have some foil ones. I was pleased to find out that, after spraying them, the muffins came right out, clean as a whistle. Thanks for this great recipe. I used only the cheese and the green onions, but I love knowing things I can add for a healthy breakfast. Thanks so much for your website -- I just discovered it, but you can be sure it is bookmarked!

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  76. I have been making these egg muffins for a while and enjoyed having a great to-go breakfast. I never thought much of the texture though, so when I ended up making a strata to appease my nostalgia, I realized that it might make good egg muffins as well!

    I know it's probably not that SBD friendly, but I think they are more moist and light than the regular egg muffins: 6 eggs, 1/5 c milk, 2 slices whole wheat bread (cut into tiny cubes), plus cheese and whatever veggies and meat - pour into muffin cups and bake!

    My favorite add-ins for this are swiss cheese, kale, and lean ground turkey browned in chili garlic paste.

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  77. Joyy, this could be fine for SBD phase 2 if you're careful to use 100% whole wheat bread. It's hard to find though. If the bread says "wheat flour" then that's not whole wheat. I think the idea of a mini-strata is interesting!

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  78. Is there any info on the rest of the nutritional content (fat, fiber, calories, etc)?? These look awesome!

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  79. Leigh, the reason I chose South Beach was so I didn't have to count calories and figure nutritional information, so I don't have that information. I think there are a number of programs online that can calculate it for you if you enter the ingredients.

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  80. Thanks for this recipe and a great blog! Please note, however, for your readers that plastic bags and any plastic container should never be microwaved.
    http://www.health.harvard.edu/fhg/updates/update0706a.shtml

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  81. Laura, thanks for the concern, but I admit I will probably continue to do it. I'm not heating it long enough to melt the plastic or actually "cooking" the food in plastic so I feel like it's not a problem.

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  82. I was just diagnosed w/ celiac disease and am having a hard time figuring out what to eat. I made these this evening and they were delicious. Great way to fix eggs!

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  83. This sounds fabulous! I will try it on Monday, my first officla day on Phase 1!

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  84. These are so much better than the ones in the SB Diet Book! I used fresh parmesan and a little goat cheese, tarragon and a little salt. Also used turkey sausage. Amazing!!! They just came out of the oven and smell so good!

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  85. Hi Kalyn,

    I just tried your idea for egg muffins. I have t say I'm a picky egg person, they have to be "just right" for me to eat. These were wonderful!! I can't thank you enough. I have 3 young children, work full time and never have time fr breakfast, you just made my mornings alot more pleasant.

    Regards,
    Laura

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  86. These things are going to save my mornings. I just made a batch and had a couple for breakfast. Delicious! Easy to make (the silicon trays really are a breeze to clean) and so tasty, I can't believe I'm going to be able to just grab a couple on Monday morning and not have to cook! Thanks.

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  87. I'm going to try these today! I have a question about the veggies, and I don't think I saw it answered anywhere here. I plan on using zucchini and mushrooms in mine. Do I need to cook my veggies up a little bit before adding them, or will they get cooked enough in the egg? Thanks!

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  88. Jess, some veggies are okay uncooked (like red pepper) but for mushrooms or zucchini, I would cook them a bit.

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  89. These are great muffins - kind of like little quiches :)

    Have you tried Miracle Muffins http://www.miraclemuffins.com for breakfast? They have around 12 grams of carbs of which 7 grams are fiber. And, they come in 7 flavors - banana, blueberry, black cherry, chocolate black cherry, chai spice black tea, cinnamon green tea and gingerbread.

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  90. i intend to use turkey bacon, but i dont see anywhere indicating if the meat is to be precooked. can't wait to try these. it should save me the time it takes to make omelets in the morning!

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  91. Joy it says "cooked turkey sausage" and the turkey bacon should be pre-cooked too. Hope you like them!

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  92. I love these! Have made them twice (on day 6 of P1). But both times they stick sooo badly to the pan. =( I don't have a silicone muffin tin and honestly don't want too... not sure how safe they are to use.
    Does anyone have a suggestion?
    Many thanks!
    Cari

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  93. Cari, before I had the silicone pan I used the metal type of muffin liners sprayed very well with non-stick spray. (Actually nowdays I like the individual silicone muffin cups best.)

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  94. Thanks so much! I will get liners and spray them today! The freezer stash is getting low! =) I've read too much about how teh silicone muffins 'tins' are not healthy. Thank you for the tip!
    LOVE your website!!! So glad I found you!

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  95. Kim at Dogwood RidgeMarch 22, 2009 at 1:03 PM

    Hi Kaylyn- Thanks for the great site! I made your egg muffins with great success but today I made them with a twist that I would like to share-
    I browned some "Soyrizo" (Mexican meatless Chorizo- available at Walmart) and in the bottom of each muffin pan I put some of the Soyrizo, chopped green onion, jalapenos,cilantro, drained black beans, cheese (pepper jack or crumpled manchego) and then added the eggs and cooked them as per your recipe. I think it all is OK on phase one. They came out great!
    My condolances on the loss of your step-mom.

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  96. Kim that sounds great (and all okay for phase one too!) Thanks for sharing.

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  97. I wanted to add that small diced or sliced potatoes with the veggies in these egg muffins are also excellent!!

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  98. I make these on Atkins....and I add a small square of cream cheese in the middle with diced peppers & onions....they are just AWESOME!

    Almost feels like I'm cheating!!!

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  99. I've made these muffins several times now and every time they've turned out great! My 2yr LOVES them. I've added my own ingredients to them. I've made them w/ black olives, feta (replaces the shredded cheese) tomatoes. As well, I've made them w/ sun dried tomatoes and mushrooms, spinach. The possibilities are endless ... Great Idea!!

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  100. Kalyn, I saw that you have made with some egg whites but not all. What ratio of egg whites to eggs did you find successful?

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  101. I haven't made this with egg whites, only with frozen egg substitute. I still prefer regular whole eggs, (I hate throwing away the yolks, and whole eggs aren't limited on South Beach.) If you want to use partly egg whites, I'd probably use about half regular eggs and half egg whites (increasing the amount so it would equal whole eggs of course.)

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  102. Just to say a big thank you I made them (with a muffin tin) and they tasted great but didn't look so good, they shrunk as soon as I brought them out of the oven, did I do something wrong?

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  103. Abimars, not really sure why the muffins would shrink, (although when I make breakfast casserole they do shrink down a bit, but my muffins never do.) Maybe I would lower the temp by 25 degrees and cook slightly longer, and see if that makes a different. Also don't beat the eggs too much, not sure if you did that or not.

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  104. Judy, Thank you soo much for you southbeach diet receipes I have lost 15 kilos and counting (about 30-35 lbs) I love to make these and have tried several variaties... my favorite by far is making them with milk, stevia, vanilla extract, and cinnamon. If you like french toast I highly recommend trying it. I do not have a specific receipe for you to use, as I live in France and measure in grams but I highly encourage you to try it and post an "american' friendly receipe. thanks again
    Krystal

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  105. Krystal, interesting idea to make it into a sweet muffin. I'm more of a savory breakfast person myself, but I bet some people would like it.

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  106. I made these for the first time today! I liked very much. I added a little almond flour, and butter buds. They had a pastry, or croissant texture.
    I could not stop after just two. Thanks for the recipe!

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  107. I'm excited to try these out! Thank you for the recipe and options for using regular muffin tins since I don't have silicone ones. That's really helpful!

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  108. I was at a loss for quick breakfast ideas and these seem like just the thing. Thank you!

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  109. Thanks so much for this recipe! Now that school has started back, its usually breakfast on the go for the whole family. My husband and I are just starting phase 1 and are looking for some foods that mimic carbs and are easy too. Can't wait to try them.

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  110. Laura, glad you like the recipe. Nowdays I have individual silicone muffin cups, which are great for these.

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  111. Made these to save time in the morning, and boy are they good. Thanks for sharing this one.

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  112. Tommy, glad you liked the egg muffins!

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  113. I make the SB book version every week, having a few probs though. I use a metal muffin tin and my eggs seem like they just rise to the top and after being in the freezer they kinda reheat icky. I've tried beating the eggs less (rather then using an electric beater) using paper cups, but they still seem to deflate. my ingredients are eggs/seasoning/spinach/cheese. maybe i'll give your version a shot.

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  114. I quit freezing these because I realized they would stay good in the fridge at least a week. Also I've never used a mixer to beat the eggs, just whip them with a fork. Hope you'll like this version.

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  115. I have never heard of eggmuffins before, but they are right now in the oven. I made only 4, due to lack of enough eggs, and are really excited to try them out. This would make a perfect veggie-breakfast for my busy mornings.
    And it only took like two minutes to prepare them!

    Thank you for sharing! :D

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  116. Hope they will work out for you. I'm not sure if I made up the name "egg muffins" but if not, I can't remember where I heard it. That's just what they seemed like to me, and perfect for a quick breakfast on the go!

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  117. OMG! That's amazing. I believe these babies will be our favorite breakfast dish:)
    Thank you so very much!

    Blessings,
    Diana

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  118. Diana, glad you like the idea. Definitely a favorite breakfast around here.

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  119. Hey Kalyn,
    Glad to chance updon your blog. I recently made up a similar recipe thinking I was being very clever but you have clearly been doing this for long. And I need to find Spikes Seasoning now. Which is going to be a difficult task in India :(
    What will not be an task is returning to your blog to try out new stuff. Doing that now!

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  120. Reshmy I think many people all over the world have had this idea! I don't think I was the first one, but yes, I've done it for a long time. I don't know if there is any delivery from Amazon.com in India, but they sell Spike Seasoning. If not, just use any general-purpose seasoning blend that's good with eggs.

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  121. Sorry if this is a repeat from an earlier comment -- Any tips for getting the ingredients suspended in the egg rather than all in the bottom? Thanks for this great and easy recipe!

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  122. Jodan, I do take a fork and kind of "stir" before I put the muffins in the oven to bake. Doesn't solve it completely but it helps.

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  123. Thanks Kalyn. How about giving it a stir after 5 minutes in the oven? I might try that.

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  124. Jordan, I'd say that couldn't hurt.

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  125. Hi,
    Just a quick question - what are these like to eat cold?
    Only, I don't have a microwave and don't want to heat the oven up every morning just for them.
    Thanks!

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  126. Becka, I haven't eaten them cold. If you like cold eggs I guess they'd be okay, but not as good as when they are warm.

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  127. Here's my attempt. I had to spice them differently, since I didn't have any Spike. And I added broccoli buds for extra vitamins.
    http://bitingmyhand.blogspot.com/2010/12/breakfast-egg-muffins-to-go.html

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  128. Kalyn -- what a great idea and they're gluten-free, soy-free, nut-free and on and on. You could tweak these to be anything you wanted. I also like the idea of promoting this as a healthy, fast breakfast for kids. Busy moms complain about having time to come up with sound nutrition as they send the kids off to school. This fits the bill! I'll be trying this with chopped greens (kale, probably). I also like the fact that you could make a couple of personal ones with silicone muffin cups and not have to make a dozen. I don't have a microwave, so reheating might dry them out.

    Good one! Thanks, I appreciate the recipe.
    Melissa

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  129. Melissa, glad you like it. I've been making these for over five years now and the options are really endless.

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  130. Kalyn, I'm excited to try these for a brunch I'm giving. I notice that the recipe calls for a 12-muffin tin, but the picture shows 6. Sometimes the 6 muffin tins make larger muffins than the 12. Do you recommend one size over the other or doesn't it matter?

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  131. You can can make them either size (the first photo shows the smaller muffins you'll get if you use a 12 muffin tin. Just adjust the cooking time a bit for the smaller size muffins if you make 12.

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  132. Thanks, Kalyn. Since I'll be buying the silicone pans or liners, I wonder if you have a recommendation. The research I've done says to twist the pans and make sure they retain their color--otherwise it's not 100% silicone and the plastic fillers used will smell. Unfortunately I've had trouble finding them in stores and will have to order online, so won't be able to test. A brand or store rec (Target; Bed, Bath, Beyond, etc.) would be enormously helpful.

    Thanks again.

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  133. The ones pictured in the top photo in this post are my favorites, but I'm afraid I don't know the brand. I bought them at Amazon.com, but when I just checked I didn't see any that look exactly the same. I thought mine were about $10.00 for 12 cups, so they may be the Wilton ones and the color has been changed. Sorry, but that's all the information I have.

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  134. Well, that's ok, Kalyn. Thanks anyway. Guess I'll have to take my chances!

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  135. Hi, Kalyn,

    Just wanted to let you know that I bought my silcone pans at Target and they worked perfectly, with no odor whatsoever. What a breeze! The muffins looked pretty, and I ate them the next morning for breakfast, but they were a tad rubbery. I don't know if this is "normal" for the recipe (maybe they'll never "fluff up"?) or if I over-filled them. I'm going to keep at it, though--lower oven, less egg, maybe some FF half n half (though you did say you stopped using it) until I get it right. Thanks for the guidance and the inspiration.

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  136. Annie, these never get as light and fluffy as a cake, but they shouldn't be rubbery. That would be caused either from cooking too long in the oven or (more likely) from microwaving too long when reheating. Glad the silicone pans were a hit.

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  137. I just made these this morning and I fear I've done something wrong...

    I have what I believe to be a standard sized silicon muffin pan. I added the green onion & cheese (and a little bit of chopped pepper) to the cups and then added the beaten egg (15 of them).

    However, there was way too much egg. I ended up overfilling the cups - they are coming out of the oven in a few min and they are HUGE...and I still ended up throwing way a good portion of egg. To my eye, it looked like 3-3.5 eggs went down the drain.

    Any ideas? Was I only supposed to use 12 eggs for the silicone? Maybe I misread...

    Thanks!

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  138. The amount of egg will depend completely on the size of the muffin tins. Sounds like yours might be on the small side, just use less egg next time.

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  139. We have friends on a gluten free diet, and my doula (who is coming to visit our house tomorrow morning) is on one as well. I'm a vegetarian- coming up with something that is quick and easy for serving for casual morning visits that please both of us is so hard! These are perfect!

    My husband is always rushing out the door to work as well, so maybe he'll love these too! I can't wait to try them!

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  140. Kalyn.. thank you so much for having such an awesome blog - it truly has helped my husband and I. We are starting our second week of Phase 1 in the SB diet!

    I tried out this wonderful recipe.. but for some reason when I bring out the tray from the oven - after a few moments- they shrink down. What could I be doing wrong?

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  141. It is normal for the muffins to shrink down a little when they cool. If they seem to be shrinking a lot, maybe you're beating the eggs too much. They should only be mixed enough to combine the yolks and the whites.

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  142. Made these this morning for the first time. Wasn't sure how I'd like them, so I only made 6. Now I wish I'd made 12, because they're amazing! And my boyfriend liked them too.
    My combination was green onion, sun-dried tomatoes, mozzarella cheese, hot Italian sausage, and mushrooms. I think the sun-dried tomatoes were my favorite part - they gave it a nice sweetness to contrast the meaty sausage and eggs.

    I made these in a metal muffin pan that I greased generously with melted butter - no liners. I needed 5 eggs to make 6 muffins. I'd recommend the butter-greasing, as none of my muffins stuck at all!

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  143. Natalie, sounds like a great combination of flavors!

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  144. Thank you so much for this great post! I was looking around for some good South Beach recipes and stumbled upon this one. I'm currently on Weight Watchers, so this week I'm experimenting with recipes that fit in with both plans to create a low carb WW regimen.

    I tried your recipe using Egg Beaters and it came out great. The egg whites decrease the fat significantly and the container made it easy to pour. The cheese, green onions and canadian bacon really made these muffins a treat!

    Thanks again!

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  145. Meg, so glad you liked the egg muffins, and good to know that they work well with Eggbeaters too.

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  146. These sounded wonderful so I tried to make a batch to freeze. They taste delicious, but I have one question. They seem to be rather oily, is there anything that I can do about that?

    Thanks!!

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  147. Eliza, if they seem too oily it would be from using too many high-fat additions. I'd use less cheese or meat and more veggies.

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  148. Found this recipe tonight and immediately made some. They taste amazing, are ready-to-go in the mornings and offer built-in portion control. Thank you!!

    (Too, I never knew broccoli was good until I found your roasted broccoli recipe. Thanks for that as well!)

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  149. Hoarky, glad you like them (and that you're liking broccoli too.)

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  150. These look and sound so delicious. I don't have a muffin pan! I'll have to borrow one from my mother in law so that I can try these. I am craving them just looking at your pictures.

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  151. I was wondering if it would be ok to use low fat ricotta cheese for this?

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  152. You could definitely use low-fat ricotta for these. I might combine it with another stronger-flavored cheese.

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  153. Thanks for the recipe. I made these muffins. I put in spinach, low-fat cheese blend, and green onions. It was tasty and easy. I am trying really hard to lose weight and breakfast has not been that easy to navigate. I would not say that I am on SBD, but I am trying to incorporate more of the recipes into my menu. Your website is GREAT!

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  154. Dee, thanks for that nice feedback. And I'd say this is a pretty healthy breakfast for any type of diet.

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  155. Have no idea how I stumbled upon these but hurray! Starting a new healthy eating regimen this week and these are perfect for my busy lifestyle!! Made them just now, and they were perfect!! Thanks!

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  156. Has anyone made the egg muffins vegetarian?

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  157. Not sure if you mean completely vegetarian (without eggs) but you can definitely make them without any meat. I've made broccoli cheese ones many times. The options are endless.

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  158. Love these and all of your breakfast casserole recipes. A couple of questions - my DH popped the muffin in the microwave and said it seemed kind of rubbery after 1 minute. I used ham, green onion/shallots and swiss cheese. Any thoughts? Also, I was wondering if I should change anything if I want to make these with no cheese to be dairy free. Thanks for your great site!

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    Replies
    1. Maybe your microwave is a lot more powerful than mine; just heat until they are warm. (I think I will change the post to make that more clear, thanks.) Just use more of the other ingredients to make them without cheese.

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  159. Thank you so very much for sharing these wonderful low-carb recipes~

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  160. Hi Kalyn,
    I just wanted to thank you for all these wonderful South Beach Diet recipes! I am on phase1, and I am always looking for new and delicious dishes to cook. I am so glad I found your site! Please, keep posting :) Take care!

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  161. Thanks for the recipe I am going to try these out tonight!

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  162. Got two boxes of eggs to use up, and I'm gonna make a batch of these to do me for the next week. I've always loved this recipe, and it's been a long while since I've made 'em; can't wait to have them again!

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  163. I made these this morning for 4 hungry boys and they scarfed them down. I had cooked my meat ahead of time so they were super easy to whip up after a late night! This is the 2nd time I have made these. The first time I used Pam to spray my metal pan and they stuck a little. This time I thought I would out smart the pan by using shortening. BAD idea. Pam was much better. I am going to have to buy a silicon pan. I see them when I am shopping but haven't bought one yet. Thanks for the recipe! It is yummy!

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    Replies
    1. Glad you're enjoying the recipe. The I love the individual silicone baking cups for this.

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  164. Are you using mini-sized muffin cups or regular sized for this recipe?

    Also, if I wanted to bake this in a small dish, would it still come out ok? Thank you!

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  165. The muffin cups in the top photo are the size of small cupcakes (not mini, but smaller than regular muffins.) You could bake this in a dish and it would be what I call a breakfast casserole. This post about breakfast casseroles might be helpful, or you can enter "breakfast casserole" into the search bar on the blog and find lots of different ideas.

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  166. I tried these and froze them but when thawed they were really watery, any ideas why this happends? I was very dissapointed as i though this would be a fab idea for hubby to take in the morning on his way to work.

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  167. I should edit the post, because I rarely freeze them any more since I find they will keep well in the fridge for at least a week. I think the wateriness when they are frozen seems to depend partly on the other ingredients you use, but I don't really know why it happens sometimes and not so much others.

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  168. Should I cook the veggies first (Brocoli, mushrooms) or does the the oven cook them well enough.
    Thanks,
    I love your site. I told everyone about it on facebook the other day. I am in training for my second marathon in May, and have been doing f. 1 again. Hard to get enough carbs when running so I am keeping my miles low until I get to f. 2. I also have my Hubby eating all you recipe's too. Those first two weeks can be hard if you don't find some variety. That why I am loving you for helping me. haha

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  169. Glad you're enjoying the recipes! Yes, I always pre-cook the veggies. The recipe says "blanched" which means barely cooked in water, but you could also saute or microwave them. They don't need to be fully cooked but I would cook them a little.

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  170. Help please when you are feeling better. I was looking everywhere on your site for a pancake recipe, but could not find.---Bea

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  171. Bea, easiest way to find things is by entering it in the search box in upper right. There is only one pancake recipe, but it came up on the top when I entered "pancakes."

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  172. I just now made these for the first time and I LOVE THEM I feel like I am cheating!! YUMMY I used red and green bell pepper mushrooms, green onions,reduced fat cheddar cheese, cooked turkey bacon chopped up and I used the Spike it is fantabulous! =)

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  173. Bit of a disaster for me I'm afraid. But I think I used all the wrong ingerdients (saw the recipe ans wanted to try them then and there!)

    I used 12 egg whites (which worked absolutely fine - noticed some others had asked if this works - yes it does)...

    I only had Haloumi cheese so I put a square in the middle of each one - didn't really work - tasted too salty.

    Didn't like the Thyme either, think is was a little overpowering - I only used 1 tsp but was too much...

    Plus when I took them out of the silicone cases, they were a bit 'wet', which I think may have been the veggies (sauteed some mushrooms befoehand) so I put them back in the oven for 5 minutes, on a baking tray, upside down, which sorted this...

    Lol, I sound like a right fussy mare...! I'm not - I'll eat almost anything but I think I just got the combinations all wrong!

    Will definitely be trying them again, but with proper cheese, and some other seasoning. And if I put veggies in, I might try and dry it a little on a paper towel first...

    Thanks for the inspiration and all the tips...

    Jayne xxxxx

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  174. did u use a normal size cupcake tin..can we use the small ones, if so what temp or hopw long should we put them in the oven for?

    thanks!

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  175. I'm not completely sure what you mean by "normal size" and "small." The top photos here are individual silicone cups that are about 2 inches across; I would not use anything smaller than that. Don't change the oven temperature, and just cook a few minutes less for small muffin cups.

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  176. This is a Girl Scout recipe (unfortunately the Scouts called it "tuna food" as it's cooked over a campfire in a well-cleaned out 6 oz. tuna can. Put Canadian bacon on bottom, scrambled egg, mix ripped up cheese slices, top with a biscuit, cover loosely with foil, put on grate above campfire or hot coals. I think they cooked for 1/2 hr, but not sure. But they're sure a hit after a night sleeping on the ground!

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  177. I made these this morning and they were delicious !! Since I was making them for different people I had a variety, some with cheese some without, some with sausage some without, but they all turned out great. I don't have the spike seasoning so I used seasoned salt and I think that tasted pretty good. I was going to use tomato but I didn't see any reviews saying they used tomato and it turned out well. Have you ever used tomato and if so how did it turn out ??

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  178. I actually have not ever used tomato. I'm thinking it would make the tomato very soft, similar to canned tomatoes, but it would probably taste good.

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  179. I found this recipe and your use of the silicone baking cups and couldn't believe I hadn't thought to use them for eggs before. It was so much easier to use them than when i've tried in the past to use a tin muffin tin which doesn't ever get clean enough afterwards. Anyways, I've tried this recipe with my own fixing twice now and both times my eggs deflate after i've taken them out of the oven. Any ideas? I thought I wasn't cooking them long enough so the second time I left them in longer which made them brown quite a bit but I still had the same problem.

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  180. Katie, the eggs always sink down a little as they cool. If they're sinking down really a lot, you might be beating the eggs too much.

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  181. Hi Kalyn, I am really excited to try these and it's giving me some hope about having an easier Phase 1! I would like to use chopped up collard greens and I am wondering whether you would recommend blanching them first (as you do with broccoli?) or just going for it. Do you think greens in general are good for this (also thinking of spinach) or might they be watery? Thanks so much!

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  182. I would probably saute the collards in a tiny bit of olive oil just until they're wilted, but I do think they would be great in the egg muffins.

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  183. Mine are in the oven now! I'm pretty excited!

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  184. Kalyn, I finally made these for the last meal of our gfe retreat ... sooo good! Perfect recipe to use up leftover bits of this and that, too. :-)

    Thanks, dear!
    Shirley

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  185. Thanks Shirley. Hope you are having a fantastic time!

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  186. I made these the other day and they were a huge hit with the Family ;-).

    I used 1/2 eggs and 1/2 egg whites..do you think I can use all egg whites?

    I look forward to hearing back from you soon ~ Diane

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  187. I haven't tried making them with all egg whites, but I think it would work.

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  188. Thank you for this recipe. My family really enjoyed it. My kids call these Omelet Muffins. I hope you don't mind we posted this recipe with my adaptations on our family recipe blog, mybiscuitsareburning.blogspot.com
    thanks again!

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  189. Melissa of glutenfreeforgood is incorrect. This is not a soy-free dish. The Spikes uses defatted soy protein (it's the first ingredient). So, for those of us with a soy intolerance, Spikes is not going to work. Shame 'cause I liked the fact that it had all the other flavors in it, something difficult to manage with the typical selection of spices/flavorings available in the average kitchen. It would have been nice to give it a try.

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  190. Janet, Spike Seasoning is definitely optional in this recipe, and I'll edit to make that more clear. You can use any type of all purpose seasoning mix that's good with eggs. Hope that helps.

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  191. These look sooooo good...and EASY! Thanks for the recipe!

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  192. Have you ever made these without the cheese? Can that be done? I am trying to cut back on cheese - I don't mind putting a little in, but the recipe calls for a lot.

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  193. Charlie, I'm sure it would be great without cheese.

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  194. I saw this recipe on Pinterest...being a low carb'r I couldn't wait to try them...I did today..They were great...I really like the simplicity of making them and having them available the rest of the week... ;) & when you think about it..the variations are endless...Thank you...

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  195. I love making and eating mini-quiches, and this is a great low-carb version. I used sauteed mushrooms, onion, garlic, and spinach. They taste like omelets (just smaller) and go great with ketchup for quick breakfasts!

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