Naturally Gluten-Free: South Beach Turkey Sausage Egg Muffins

Because every once in a while, when you feel like starting a new diet, it's fun to try the recipes first (before the "hangry" fits begin). My husband and I are hoping to start the South Beach Diet soon. You know, "soon" - meaning sometime in the next twelve months so I can attempt to loose a bit of my midsection before we attempt to conceive a child, where I will assuredly gain back said midsection. It's been reported that a protein-heavy breakfast can not only help you stave off cravings but also help you maintain energy throughout the day. Thus, before changing our whole diet to see results, we're easing into it with a protein-rich start to the day.

I snagged this recipe from Taste of Home and adapted to fit our South Beach-like breakfast. You'll note how I changed the ground sausage to turkey and the shredded cheese to mozzarella to lower the fat content. The egg whites are used so that the muffins are high in protein but low in cholesterol. I also used red bell pepper instead of green, as the South Beach diet often matches turkey with red bell pepper (and my husband and I like it better). I also decreased the onion to a quarter cup because it tends to be really potent, and I'd rather have an overabundance of red pepper. I also increased the amount of shredded cheese to a full cup due to a half cup looking meager to spread around in 12 muffins.

For the recipe, I've also included the calorie count, so you can more easily incorporate it into your own diet.

South Beach Turkey Sausage Egg Muffins

½ lb. Ground Turkey Sausage (300 cal.)

1 cup shredded low fat, part skim mozzarella (280 cal.)

1 1/3 cup Egg Whites (175 cal.)

6 Eggs (420 cal)

1/4 cup chopped onion (approx. 17 cal.)

1/2 cup chopped red bell pepper (approx. 24 cal.)

1/2 teaspoon salt

1/4 teaspoon garlic powder

1/4 teaspoon pepper

*Olive Oil Cooking Spray for the muffin tin (add 7 cal. per muffin)

Preheat oven to 350º. In a large skillet, cook sausage over medium heat until no longer pink; drain.

In a large bowl, beat together the eggs and egg whites. Mix in the salt, pepper, and garlic powder. Add onion, pepper, and cheese.

Spooning the turkey sausage in first ensures every muffin has enough protein and calories.

 Spoon cooked turkey sausage into muffin tin coated with cooking spray (you should have enough for one spoonful in each tin). Then spoon egg mixture into each tin, making sure there is cheese in each one, filling about 90% full.

Bake for 20-25 minutes (I did mine for 24 minutes) or until a knife inserted in the center comes out clean. The egg muffins will puff up high during baking, but they'll flatten back out as they cool. They are a great hand-held meal, especially for those who are attempting a high-protein diet on-the-go! Maybe a can of your favorite vegetable juice to go with it to keep up your veggie intake?

Total Calories = approximately 108 calories per muffin

You could easily have two egg muffins and two strips of turkey bacon and your coffee (without sugar, of course) for your full South Beach Breakfast! I think I'll have one tomorrow with a little yogurt and high-fiber granola - Yum!

Let me know how your Egg Muffin works out for you!

*~K~*