🥒 Diabetes-Pleasant Zucchini Frittata (Low Carb, Excessive Protein) » Hangry Lady®

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A fiber-rich, blood sugar-friendly dinner that’s as nourishing as it’s scrumptious—this Zucchini Frittata is ideal for anybody managing diabetes or trying to stabilize their vitality all through the day.

After I take into consideration the sorts of meals that hold me feeling full, glad, and balanced, a frittata virtually at all times involves thoughts. It’s fast, it’s versatile, and it checks all of the packing containers for blood sugar–pleasant consuming: protein, fiber, and wholesome fat.

This zucchini frittata is a kind of recipes that proves easy doesn’t imply boring. With just some substances—zucchini, eggs, somewhat cheese, and shallots—you get a dish that’s wealthy in protein, gentle on carbs, and stuffed with taste. It makes a simple breakfast, a fast lunch, or perhaps a gentle dinner paired with a aspect salad.

Why I Suggest This Zucchini Recipe for Folks With Diabetes

As a nutritionist dwelling with diabetes, I at all times have a look at meals when it comes to steadiness—not restriction. Right here’s why this recipe works nicely:

• Zucchini provides quantity and fiber with out a lot carbohydrate, which helps forestall massive spikes in blood sugar.
• Eggs convey protein and wholesome fat, which sluggish digestion and hold you fuller longer.
• Cheddar cheese provides protein and calcium, whereas additionally making the dish extra satisfying.
• Olive oil contributes heart-healthy fat that help satiety and regular vitality.

Once you pair these substances collectively, you get a nutrient-dense meal that feels comforting and indulgent whereas nonetheless being aligned with diabetes-friendly consuming patterns.

For those who’re inquisitive about how completely different meals can influence your blood sugar, you may additionally take pleasure in my publish on pairing carbs with protein and fiber—it breaks down precisely why this type of steadiness works.

Vitamin Per Serving

• Energy: 367 kcal
• Carbohydrates: 9 g
• Protein: 22 g
• Fats: 27 g

Serves 3 | Whole Time: 45 minutes | Gluten-Free | Low-Carb | Excessive-Protein

Substances

• 2 medium zucchinis, coarsely grated
• 1 shallot, diced
• 6 massive eggs
• 3.4 fl oz (100 ml) complete milk
• 2.8 oz (80 g) cheddar cheese, grated
• 1 tbsp olive oil, divided (½ tbsp for pan, ½ tbsp for baking dish)
• Salt and black pepper, to style

Non-obligatory for serving: Greek yogurt and contemporary chives

Directions

1. Put together the zucchini
   Wash and coarsely grate the zucchini. Place it in a mesh sieve, sprinkle calmly with salt, and let sit for 10 minutes. This helps draw out extra water so your frittata isn’t soggy. Use your fingers or a clear towel to squeeze out as a lot liquid as attainable.
2. Cook dinner the greens
   Preheat your oven to 340°F (170°C). Warmth ½ tbsp olive oil in a pan over medium warmth. Add the shallot and cook dinner till softened, about 3 minutes. Add the zucchini and sauté for an additional 6 minutes.
3. Combine the eggs
   In a big bowl, whisk the eggs and milk. Season with salt and pepper. Stir within the cheese and cooked zucchini combination.
4. Bake the frittata
   Brush a baking dish or casserole pan with the remaining olive oil. Pour within the egg combination and bake for 25–half-hour, or till the middle is ready and the highest is calmly golden.
5. Serve
   Slice and serve heat. For somewhat additional protein and creaminess, add a spoonful of Greek yogurt and sprinkle with contemporary chives.

Ideas From My Kitchen

• Make it your personal: You possibly can simply swap cheddar for mozzarella, feta, or goat cheese.
• Add extra protein: Crumbled turkey sausage, bacon, or smoked salmon work fantastically right here.
• Storage: Refrigerate leftovers in an hermetic container for as much as 3 days. Heat gently earlier than serving.
• Pairing suggestion: I like this with a leafy aspect salad or roasted veggies for a simple, balanced dinner.

For those who’re on the lookout for extra meal prep inspiration discover my information on making a wholesome diabetes meal plan.

Ultimate Ideas

Meals like this zucchini frittata remind me that consuming with diabetes doesn’t imply giving up consolation meals—it means leaning into meals that fulfill each your style buds and your physique. With its steadiness of protein, wholesome fat, and fiber, this recipe is a straightforward strategy to nourish your self whereas preserving blood sugars regular.

👉 For those who’re on the lookout for one other variation, take a look at my Zucchini Tomato Frittata recipe.

For extra fast weeknight dinners, you may additionally like my diabetes-friendly chili recipe.

💡 Ideas for Blood Sugar Success

• Salt and drain your zucchini earlier than cooking to stop extra moisture and sogginess.
• Use full-fat dairy for higher blood sugar management and satiety.
• Retailer leftovers in an hermetic container and revel in inside 3 days for a ready-to-go, balanced meal.

❓ FAQs for this Zucchini Frittata

Can I make this dairy-free?

Sure! Substitute the milk with unsweetened almond or soy milk, and omit the cheese or use a plant-based various.

Is that this keto-friendly?

Completely. With solely 9g of carbs per serving and excessive protein/fats content material, this suits into most keto meal plans.

Can I freeze the frittata?

Sure, freeze particular person slices in hermetic containers for as much as one month. Reheat within the oven or microwave earlier than serving.

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