Name: South Beach Diet Spinach Egg Cups
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 9 or 10 ounce package frozen chopped spinach (thawed and water squeezed out or 2 cups fresh baby spinach, steamed); ¾ cup shredded reduced-fat cheese (Pecorino Romano**, mozzarella or cheddar); ¼ cup diced red or green peppers; ¼ cup diced onions; 1-2 Dash of hot pepper sauce; salt and pepper (optional); 1 8- ounce container of Egg Beaters (or 10-12 eggs, beaten)

Spinach egg cups are a quick grab-n-go South Beach Diet (phase 1) breakfast. Low-calorie, easy-to-make-and-reheat eggs for a quick breakfast.

South Beach Diet Spinach Egg Cups

These spinach egg cups are tasty, simple to make, and freeze well. So you can make a batch, eat some, and save some for later. They take about 1 minute in my microwave to warm up when they are frozen. Great grab & go breakfast.

The original recipe came from The South Beach Diet cookbook (affiliate link). The recipes in this book are all excellent, and this recipe is one of the best. I love that I can make a batch (12) of these and then just heat them in the microwave as I want them.

Sometimes I vary the vegetables I use in the recipe. Instead of peppers, I have used zucchini squash or asparagus. It's good no matter what vegetables are used.

What You Need

For this recipe, you will need a knife, cutting board, measuring cups and spoons, ramekins or a cupcake tin, and a colander. But what you really want is a terrific coffee maker (affiliate link), right?

South Beach Diet Spinach Egg Cups

Excellent spinach eggs.

Author: Recipe Idea Shop

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Prep 10

Cook 20

Total Time 30

Course Breakfast, Eggs

Cuisine American

Servings

Calories 34 kcal

Ingredients

1 9 or 10 ounce package frozen chopped spinach thawed and water squeezed out or 2 cups fresh baby spinach, steamed
¾ cup shredded reduced-fat cheese Pecorino Romano**, mozzarella or cheddar
¼ cup diced red or green peppers
¼ cup diced onions
1-2 Dash of hot pepper sauce
salt and pepper optional
1 8- ounce container of Egg Beaters or 10-12 eggs, beaten

Instructions

Mix all of the ingredients except the Egg Beaters and divide this mixture into 12 ½-cup ramekins that have been sprayed with oil.
Pour the Egg Beaters evenly into each ramekin.
Bake at 350F degrees for 20-25 minutes until a knife inserted in the middle comes out clean.
After the eggs cups cool, run a table knife around the egg cups and remove them from the ramekins.

Notes

Note 1: The egg cups can be wrapped in plastic and frozen in a freezer bag until you want to eat them. Two egg cups can be reheated in the microwave for 1-2 minutes until hot. They are low in calories; each cup is about 50-60 calories.

Note 2: Pecorino Romano is a sheep's cheese. Often, people who are dairy sensitive or intolerant can eat it without a problem.

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Kathy Owen

Kathy acquired the blog, Recipe Idea Shop in 2024. She was raised on a farm in Arkansas where having a big garden and good food to eat was the norm. She shares recipes for homemade comfort food and new trending dishes.
Kathy began her blogging journey in 2011 when she founded PetticoatJunktion.com, a home décor blog focused on repurposing and upcycling furniture, and thrift store finds.