Kalyn's Kitchen

Breakfast Dishes



Low-Carb / Phase One Breakfast Without Eggs:
Low Carb No Egg Breakfast Bake with Turkey Breakfast Sausage and Peppers (all phases)

Cheesy Low-Carb No-Egg Sausage Mushroom Breakfast (all phases)

(If you’re looking for phase one breakfasts that don’t contain eggs, there are more ideas from readers in the comments on the original category page for eggs.)

Breakfast Favorites:
Kalyn’s Top Ten Low-Carb Breakfasts to Bake on the Weekend and Eat All Week

20 Favorite Healthy Recipes Ideas for a Delicious Mother’s Day Brunch

Baked Eggs (whole eggs)
Low-Carb Baked Eggs with Avocado and Feta (all phases)

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)

Breakfast Breads or Muffins
Savory Whole Wheat Zucchini Muffins with Green Chiles and Cheese (phase 2 or 3)

Made-from-Scratch Low-Sugar and Whole Wheat Bran Muffins with Apple and Walnuts (phase 2 and 3)

Low-Sugar and Whole Wheat Pumpkin Muffins with Pecans (phase 2 or 3)

Low-Sugar and Whole Wheat Peach Pecan Muffins (phase 2 or 3)

Low-Sugar and Whole Wheat Mango Walnut Muffins (or bread) (phase 2 or 3)

Low-Sugar and Whole Wheat Chocolate Zucchini Bread (phase 2 or 3)

Low-Sugar Whole Wheat and Oatmeal Blueberry Muffins with Lemon (phase 2 or 3)

Low-Sugar and Whole Wheat Zucchini Bread with Blueberries and Pecans (phase 2 or 3)

Gluten-Free Low-Sugar and Flourless Zucchini Muffins with Pecans (phase 2 or 3, but probably a limited food for either phase due to limits on nuts)

Breakfast Casseroles
(You might want to read Basic Instructions for Breakfast Casseroles, which gives options for different ingredients and various sized baking dishes.)
Bobbi’s Low-Carb Breakfast Casserole with Egg, Cheese, and Green Chile (all phases)

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

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)

Low-Carb 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)

Easy Low-Carb Southwest 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)

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 or Quiche
Low-Carb Cheesy Crustless Quiche Lorraine (all phases, although South Beach would recommend turkey bacon or Canadian bacon and low-fat cheese)

Crustless Three-Cheese Tomato-Basil Quiche (all phases)

Crustless Breakfast Tarts with Asparagus and Goat Cheese (all phases

Crustless Tomato-Basil Breakfast Tarts with Mozzarella and Goat Cheese (all phases)

Southwestern Crustless Breakfast Tarts (all phases) 

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)
Low-Carb Italian Sausage and Sweet Mini-Peppers Breakfast Bake (all phases)

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)

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)

Swiss Chard and Goat Cheese Custard Bake (all phases, but I’d limit portion size 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.)

Breakfast Burritos, Quesadillas, or Tacos
Low-Carb Egg Burritos for a Crowd (these use low-carb tortillas but they are phase 2 or 3 for South Beach if you’re following the letter of the law.)

Low-Carb Sausage and Cheese Breakfast Quesadillas (phase 2 or 3, although with the low-carb tortillas I would probably wouldn’t stress over eating this for Phase One.)

Low-Carb Breakfast Tacos with Sausage, Peppers, and Eggs (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)

Avocado Frittata with Cotija and Mozzarella Cheese (all phases)

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

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

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

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

Oatmeal (Rolled Oats or Steel Cut Oats)
CrockPot Recipe for Make-Ahead Apple Pie Oatmeal (phase 2 or 3)

Alanna’s Peanut Butter Oatmeal (phase 2 or 3)

Steel Cut Oats in the CrockPot and Recipe for Steel Cut Oats with Agave and Pecans (phase 2 or 3)

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)

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

Whole Wheat (Low Carb) Protein Pancakes (phase 2 or 3)

Scrambled and Fried Eggs
Green Eggs and Ham (Scrambled Eggs with Ham and Kale; all phases)

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 Egg Casserole with Sausage, Peppers, Cottage Cheese, and Cheddar (all phases)

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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    4 Comments on “Breakfast Dishes”

  1. Pingback: Low Carb Breakfast Stuffed Poblanos | EasyHealth Living

  2. Pingback: Holiday Q+A: Make Ahead Breakfast Ideas | Cafe Johnsonia

  3. Kate, way to go, and so glad the blog has been so helpful.

  4. This is such a great list! I have company coming for the weekend, and the breakfast casseroles look great. Thanks again for all you have put into this website. I've lost about 25 pounds so far since March, and having resources like this has been a huge help. Thanks again!