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Kalyn's Kitchen

South Beach Diet Phase One Breakfast Recipes Featured on Kalyn’s Kitchen

This page has South Beach Diet Phase One friendly Breakfast Recipes that I’ve featured on Kalyn’s Kitchen. (Since phase one recipes are also good for any other phase, these recipes are categorized “all phases” in the recipe archives.)

Phase One Breakfasts 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.)

Baked Eggs Dishes
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 Casseroles
Basic Instructions for South Beach Diet Friendly Breakfast Casseroles (which gives various pan sizes and cooking times.)

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)

Bacon and Cheese Breakfast Casserole (all phases)

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

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

Easy Low-Carb Southwest Egg Casserole (all phases)

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

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

Crustless Breakfast Tarts
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 or Breakfast Squares (Similar to Breakfast Casseroles, but with more veggies, meat, or cheese and just enough egg to hold it together)
Broccoli, Ham, and Mozzarella Baked with Eggs (all phases)

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

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

Swiss Chard and Mushroom Squares (all phases if made with Hemp Hearts or Almond Meal)

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)

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

Sausage, Mushrooms, and Feta 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)
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-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)(This is the most current post on how I make Egg Muffins.)

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)

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

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

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

Red Kale and Cheese Omelet for Two (all phases)

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)

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)

Slow Cooker Breakfasts
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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    14 Comments on “South Beach Diet Phase One Breakfast Recipes Featured on Kalyn’s Kitchen”

  1. Thank you so much for all these recipes and hints! Breakfast has always been a challenge to me and this makes it easier.

  2. You might try some non-dairy vegan cheeses to see how you like them. Sorry, but that's the only thing I can think of.

  3. I'm am on phase 1 of SB and I'm intolerant to dairy. Cheese is such a big option in recipes and for snacks. Do you have any ideas for a substitute?

  4. Rebecca, I'd probably just cook the sauce from those recipes and scrambled eggs separately, then layer them in a dish, sprinkle with cheese and bake for just long enough to melt the cheese. I bet that would be really good.

  5. Sorry. Tuscan Baked Eggs with Tomatoes, Red Onion, Garlic, Parmesan, and Herbs and Mexican Baked Eggs with Black Beans, Tomatoes, Green Chiles, and Cilantro.

  6. Rebecca, I'm not sure what recipe you're referring to.

  7. I am not a huge of eggs but I can do scrambled if they have veggies and cheese. Have you ever modified this with scrambled eggs?

  8. Rebecca, I would go by SBD Supercharged, since that book is newer.

  9. The SB supercharged book says SF jellies/jams are ok for phase 1. But my SBD quick & easy cookbook keeps mentioning that they are phase 2…which is it? I had a cup of nonfat Greek plain yogurt today and put some SF peach preserves in for taste. Was this a phase 1 no no?

  10. Scott, if you read the comments on the category page for Eggs there are some ideas there for Phase One breakfasts without eggs that other readers have suggested.

  11. I am just starting out on the South Beach Diet. I am very allergic to eggs and am having a hard time with breakfasts on phase one. I have a very physical job and need protein. i formally loaded up on carbs and sugars. Could you offer some solutions.

    Thank you. Scott G

  12. Diane, that should be fine for phase one. There are a lot of options on this page for other variations. (I call them "egg muffins" on the blog.)

    Good luck! I know it will work if you stick with it.

  13. I'm just starting on the South Beach Diet. I don't really like eggs, but I made the little quiches from the book. The next time I made them, I added a can of green chiles, some chopped artichoke bottoms, and some mozzarella cheese. I also upped the amount of hot sauce. I hope I didn't do anything to make them "illegal" for phase one, but they taste much better now!