|Egg "Muffins" in the fridge are a great way to start out the week!|
I was thinking about what would be a good way to start out our Month of Daily Phase One Recipes and realized that the first thing I usually do when I start Phase One is make a batch of egg muffins to have in the fridge. These little baked mini-frittatas are easy to grab for a quick Phase One breakfast, and they make a great snack too. I've been making egg "muffins" for many years now and my preferences have changed a bit. In my post on Egg Muffins, Revisited Again I show them being made in silicone muffin pans, but now I always use Individual Silicone Baking Cups like you see in these photos. I haven't posted a lot of different egg muffins recipes, since the variety of things you can use in them is pretty much endless, but for people who are new to this idea I thought it might be fun to share this version, which is probably my favorite out of all the ones I've made through the years.
If you're skeptical about green bell pepper you can definitely replace it with some other type of vegetable, but personally I love the tiny hint of bell pepper flavor with the ham in these. The other two ingredients, grated cheese and green onions, are the two things that I put in every batch of egg muffins, no matter what other ingredients I'm using.
Cut up enough lean ham to make 1 heaping cup of diced ham. Remember to use ham with not more than 10% fat for the South Beach Diet. (You can use a little more or less of any ingredient if you wish.)
I'm a huge fan of this blend of low-fat cheeses from Costco, and it's what I always use in my egg muffins. There were 18 grams of fat in the 2/3 cup of grated cheese I used (12 grams of saturated fat.)
Spray the muffin cups with non-stick spray and then layer meat, cheese, and veggies into each cup. (I use more other ingredients and less egg now than when I started making them.)
Then pour in the beaten eggs until the muffin cups are nearly filled to the top. Usually I pour in some egg, let it settle, and then pour in more until the cup is full. (If you mix the eggs in a bowl or measuring cup with a pour spout it makes this easier.)
Bake until muffins have risen and are starting to brown, about 25-30 minutes. (For some unexplainable reason I currently like them much more browned than I used to, but make them as brown as you prefer!) They will sink down a little as they cool.
When I used to rush off to work in the morning I would pack them in twos in small plastic bags so I could just grab a bag, microwave the muffins, and eat in the car on the way to work. Now I store them in a container like this and keep in the fridge.
(Makes 12 small muffins, about 6 servings; recipe created by Kalyn after many years of experimenting with egg muffin varieties.)
1 heaping cup finely diced ham (use ham with less than 10% fat for South Beach Diet)
2/3 cup finely grated low-fat cheese (I use Costco Four Cheese Mexican Blend)
1/2 green bell pepper, finely diced
1-2 thinly sliced green onions (optional, but recommended)
12 eggs, beaten well
1 tsp. Spike seasoning (or use any seasoning blend that is good with eggs)
Preheat oven to 375F/190C. Spray Individual Silicone Baking Cups with nonstick spray.
Dice ham and green pepper and slice green onions. In the bottom of the the baking cups layer the ham, cheese, green pepper, and green onions, dividing each equally among the 12 baking cups.
Break eggs into a bowl or large measuring cup that has a pour spout, then beat eggs and Spike Seasoning with a fork until they are well combined. Pour eggs over the other ingredients until the muffin cups are nearly full, but not quite reaching the top. (I pour some egg in each cup, let it settle, and then pour more until the cup is nearly full.) Take a small fork and gently "stir" to distribute the ingredients in the egg mixture.
Bake 25-30 minutes, or until the egg mixture is set and starting to brown slightly. (The last few years I've been liking them more browned, but if you don't like them as brown as I do I would start checking after 20 minutes.)
Egg muffins will keep well in the refrigerator for at least a week. I have frozen then, but the frozen ones release liquid when they are microwaved, so now I prefer to just store them in the fridge. To reheat, microwave 30-60 seconds. (Don't cook too long in the microwave or they get rubbery.
South Beach Suggestions:
If made with lean ham and low-fat cheese, these egg muffins would be approved for any phase of the South Beach Diet.
More Tasty Phase One Ideas with Egg Muffins:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Green Chile and Cheese Egg Muffins from Kalyn's Kitchen
Saturday Morning Egg Muffin Melts from Kalyn's Kitchen
Spinach and Cheese Egg Muffins from Live to Eat
Egg and Cheese Breakfast Muffins with Mushrooms and Thyme from The Perfect Pantry
Spicy Baked Egg Muffins from Lisa's Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)