Kickstart your day with a delightful and nutritious breakfast that fits perfectly into the South Beach Diet plan. These Sausage and Cheese Breakfast Cups offer a protein-packed and flavorful combination of lean sausage, eggs, and a medley of colorful vegetables, all nestled in a crispy wonton wrapper. With just a few simple steps, you can create these delicious breakfast cups that are not only satisfying but also compliant with the South Beach Diet's Phase 1 guidelines.
In addition to the Sausage and Cheese Breakfast Cups, the article features a collection of equally tempting South Beach Diet-friendly breakfast options. From the classic Scrambled Eggs with Spinach and Mushrooms to the hearty and flavorful Breakfast Burritos, each recipe is carefully crafted to provide a balanced meal that will keep you feeling full and energized throughout the morning.
SOUTH BEACH DIET SAUSAGE VEGGIE BREAKFAST MUFFINS
I got this recipe from a South Beach Diet Cookbook. They are so easy to make and the veggies change with the seasons. I make a few batches at a time and freeze them in individual zip locks for an easy grab and go in the morning. Just nuke them for 1 minute and go! Not just for breakfast but for a healthy snack. They travel well too.
Provided by veraj9170
Categories Breakfast
Time 25m
Yield 12 muffins, 12 serving(s)
Number Of Ingredients 5
Steps:
- NOTE: You can use egg substitute (I always keep a container handy).
- Heat oven to 350.
- Crumble your italian sauge in a skillet with NO oil until nicely browned. (you can also use the italian patties).
- Drain on paper towels and set aside in bowl.
- Chop your peppers and onion and saute in same skillet until soft. Add to your sausages and mix well.
- Spray your muffin tins and fill 1/2 way with sausage mix. If using whole eggs, beat and pour just to barely cover mix in tins. If using egg substitute, just pour to just barely cover.
- Sprinkle Parm cheese over top, this will form a nice crust. Place muffin tin on top of large cookie sheet incase of dripping.
- Bake for 10 - 15 minuters until slightly puffed.
- There's no seasoning to add because the sausage is pre-seasoned. You can also make this with Turkey Sausage and use whatever veggies you like!
Nutrition Facts : Calories 179, Fat 13.2, SaturatedFat 4.9, Cholesterol 95.7, Sodium 544.5, Carbohydrate 3.4, Fiber 0.5, Sugar 1.2, Protein 11.2
SAUSAGE & EGG BREAKFAST CUPS RECIPE BY TASTY
Here's what you need: ground sausage, salt, pepper, garlic powder, onion powder, paprika, dried parsley, eggs, shredded cheddar cheese, spinach, tomato
Provided by Tiffany Lo
Categories Breakfast
Yield 4 servings
Number Of Ingredients 11
Steps:
- Mix sausage, salt, pepper, garlic powder, onion powder, paprika, and dried parsley in a bowl until well combined.
- Grease a muffin tin and start to form shells with the sausage mix. Cover the sides and leave room in the middle for the eggs.
- In a separate bowl, mix the eggs, salt, and pepper.
- Pour egg mixture into the middle of each cup.
- Top with shredded cheese, tomatoes, spinach, or toppings of your choice.
- Bake at 350°F (180°C) for 30 minutes.
- Enjoy!
Nutrition Facts : Calories 502 calories, Carbohydrate 2 grams, Fat 39 grams, Fiber 0 grams, Protein 33 grams, Sugar 1 gram
SAUSAGE AND CHEESE BREAKFAST CUPS - SOUTH BEACH DIET
Make and share this Sausage and Cheese Breakfast Cups - South Beach Diet recipe from Food.com.
Provided by papergoddess
Categories Breakfast
Time 35m
Yield 6 serving(s)
Number Of Ingredients 6
Steps:
- Preheat oven to 350°F.
- Coat a 6 cup non-stick muffin pan with cooking spray or line with paper baking cups.
- In a medium non-stick skillet, cook the sausage, peppers, and onions for 5 minutes, or until sausage is no longer pink.
- Spoon mixture and cool slightly.
- Stir in eggs and mushrooms.
- Evenly divide mixture into 6 muffin cups; Sprinkle with cheese.
- Bake for 20 minutes, or until egg is set.
SAUSAGE CHEESE BREAKFAST CUPS
A great eye-opener for 2. An easy, night-before fix for breakfast! This recipe clipped from the November 2006 issue of Southern Living magazine.
Provided by Fauve
Categories Breakfast
Time 35m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Cook sausage, cool then crumble into small bits.
- Layer cubed bread, sausage and cheese evently into two greased 8 ounce ramekins or individual souffle dishes.
- Whisk eggs and the next 5 ingredients together.
- Pour egg/milk mixture evenly over cheese in the ramekins.
- Cover chill for 8 hours.
- Let stand at room temperature for 20 minutes before baking.
- Bake at 350 degrees for 20 to 25 minutes or until set.
- Let stand 5 minutes before serving.
Nutrition Facts : Calories 195.4, Fat 11.1, SaturatedFat 5.1, Cholesterol 228.3, Sodium 570.7, Carbohydrate 11.2, Fiber 0.6, Sugar 1.3, Protein 12.2
Tips:
- Choose lean sausage: Opt for sausage with a higher meat-to-fat ratio to reduce saturated fat intake.
- Use low-fat cheese: Select low-fat or fat-free cheese to keep the dish light and healthy.
- Season wisely: Experiment with various herbs and spices to enhance the flavor without adding extra calories.
- Veggies are your friends: Add chopped veggies like bell peppers, onions, or mushrooms to boost nutritional value and add texture.
- Control portion size: Keep in mind that these cups are high in calories, so enjoy them in moderation as part of a balanced diet.
Conclusion:
These sausage and cheese breakfast cups are not only delicious but also versatile and customizable. They're a great make-ahead option for busy mornings and can be tailored to your dietary needs and preferences. From choosing lean sausage and low-fat cheese to incorporating veggies and seasonings, these cups offer a satisfying and nutritious start to your day. Remember to enjoy them in moderation as part of a balanced diet, and don't hesitate to get creative with your ingredients and flavors to make them truly your own.
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love