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Kalyn's Kitchen


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
Two Methods for 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)

Curried Stuffed 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)
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)

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.)
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

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)

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, Quesadillas, or Tacos
Low-Carb Sausage and Cheese Breakfast Quesadillas (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 Breakfast Tacos with Sausage, Peppers, and Eggs (phase 2 or 3)

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.)

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)

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)

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

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 Goat Cheese (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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    37 Comments on “Eggs”

  1. 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.

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

  3. 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 😀

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

  5. Peanut Butter on celery and cottage cheese!

  6. 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)!

  7. 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.)

  8. 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!

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

  10. 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.

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

  12. 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.

  13. 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!