South Beach Diet Baked Eggs
Start your day with these delicious, protein-packed South Beach Diet Baked Eggs, a low-carb, nutrient-rich breakfast that’s as satisfying as it is simple to make. Featuring tender baby spinach, juicy cherry tomatoes, and creamy low-fat shredded cheese, this recipe combines wholesome ingredients into a perfectly baked dish that’s ready in just 30 minutes. With a touch of milk for added creaminess, each ramekin showcases perfectly set egg whites with luscious, slightly runny yolks for unbeatable flavor and texture. Ideal for those following a low-carb or South Beach Diet lifestyle, this dish is seasoned to perfection with salt, pepper, and optional fresh parsley for a bright finishing touch. Perfect for busy mornings or an elegant yet easy brunch, these baked eggs are both healthy and indulgent—a flavorful, nutrient-dense way to fuel your day.
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Recipe Information
Ingredients
- 4 pieces large eggs
- 1 cup low-fat shredded cheese (cheddar, mozzarella, or your choice)
- 1 cup baby spinach leaves
- 0.5 cup cherry tomatoes, halved
- 2 tablespoons milk (low-fat or unsweetened plant-based milk)
- 1 teaspoon olive oil or cooking spray
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon fresh parsley, chopped (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C).
Lightly grease two small oven-safe ramekins or baking dishes with olive oil or cooking spray.
In each ramekin, layer half of the baby spinach and cherry tomato halves.
Crack two eggs into each ramekin, being careful not to break the yolks.
Drizzle 1 tablespoon of milk over the eggs in each ramekin for a creamier texture.
Sprinkle 1/2 cup of shredded cheese over the eggs and vegetables in each dish.
Season each dish with a pinch of salt and black pepper.
Place the ramekins on a baking sheet for easier handling and transfer them to the preheated oven.
Bake for 15-20 minutes, or until the egg whites are set but the yolks remain slightly runny (adjust cooking time if you prefer firmer yolks).
Carefully remove the ramekins from the oven and let them cool for 2-3 minutes.
Garnish with fresh parsley if desired, and serve warm. Enjoy your healthy, delicious baked eggs!
Nutrition Facts
Calories |
673 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.1 g | 45% | |
| Saturated Fat | 12.8 g | 64% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 785 mg | 262% | |
| Sodium | 1705 mg | 74% | |
| Total Carbohydrate | 13.8 g | 5% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 3.6 g | ||
| Protein | 58.5 g | 117% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 988 mg | 76% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 732 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
