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."
photo by Starrynews photo by Starrynews
photo by Starrynews
Ready In:
12 muffins




  • 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!

Questions & Replies

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  1. nemokitty
    This was delicious! I also made mine in an 8x8 casserole dish and cooked for 25 minutes, as suggested by Cookalicious. We're eating the leftovers this morning (just warming in the microwave). Thanks!
  2. snackhound83luvsmel
    Made these this morning with Better Than Eggs egg substitute. Used green onion, as I had no onion on hand. Baked in 12 space muffin tin 20 min. At 15 the center was still wet looking, but I think 20 was too much, so next time I will do 18 min. for perfection. Very tasty. Had 2 with a spicy V8. Nice light breakfast. Thanks for the recipe.
  3. Starrynews
    Wonderful! I only needed 2, so I used 2 small ramekins. I also threw in some chopped portabella mushroom with the green pepper and onion. This was a big hit - we loved the Parmesan crust on top. Thanks for sharing!
  4. Cookalicious
    Good and guiltless breakfast. Used turkey Italian sausage and baked it as a casserole instead of muffins. It needed to cook longer in the dish, about 25 minutes and then broiled it to crisp the cheese. Yummy way to start the day. Thanks for sharing this recipe!



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