Diabetes-Pleasant Breakfast Baked Tomato, Bean & Egg Skillet » Hangry Girl®

Share

A hearty, one-pan meal designed with blood sugar stability in thoughts, this Baked Tomato, Bean & Egg Skillet blends fiber-rich legumes, antioxidant-packed greens, and high-quality protein to create a low-glycemic, deeply satisfying dish.

Ultimate for any time of day, it’s a easy approach to nourish your physique whereas supporting steady power ranges and starvation management.

Recipe Highlights

How This Recipe Helps Blood Sugar Stability

Beans – Excessive in soluble fiber and resistant starch, beans gradual the digestion and absorption of carbohydrates, decreasing post-meal blood sugar spikes and selling satiety.

Tomatoes – Low in carbs and wealthy in lycopene, tomatoes supply antioxidant help and are naturally low-glycemic, serving to fight irritation and help insulin sensitivity.

Spinach – A non-starchy, magnesium-rich inexperienced that provides quantity and vitamins with out rising carbs—nice for insulin regulation.

Eggs – An entire protein supply, eggs assist gradual the glycemic response of meals and supply choline, supporting liver and metabolic well being.

Ham – Provides lean protein and taste with out further carbs. Go for nitrate-free ham for a cleaner alternative.

Elements (Serves 2)

• 2 × 14 oz (400g) cans crushed, San Marzano tomatoes (or any can of crushed tomatoes)
• 1 × 14 oz (400g) Purple Beans
• 7 oz (200g) child spinach
• 4 eggs
• 1.75 oz (50g) smoked ham, thinly sliced & torn

Directions

1. Simmer the Base – In an ovenproof skillet or shallow oven-safe dish, mix the tomatoes and drained blended beans. Simmer over medium warmth for 10 minutes till the combination thickens barely.
2. Add Leafy Greens – Stir within the child spinach and prepare dinner for five extra minutes till wilted.
3. Broil the Eggs & Ham – Preheat the broiler (grill) to medium. Make 4 small wells within the combination and crack an egg into every. Nestle the ham across the eggs.
4. End Beneath the Broiler – Broil for 4–5 minutes or till the egg whites are cooked and yolks are nonetheless tender.
5. Serve & Take pleasure in – Serve straight from the pan. Add a slice of low-GI bread if desired (optionally available, not included in vitamin information).

• Ovenproof skillet or shallow baking dish
• Range and broiler (grill)
• Spoon for creating egg wells

🍽 Diet Per Serve

• Energy: 465 kcal
• Carbohydrates: 54g
• Protein: 37g
• Fats: 13g

✅ Ideas for creating probably the most diabetes-friendly model of this meal.

• Use low-sodium beans and no-salt-added tomatoes to handle sodium.
• For a vegetarian model, swap the ham with grilled halloumi or tempeh.
• Add crimson pepper flakes or chili sauce for further warmth.

🍞 Serving Ideas

❓ FAQs

Can I make this forward of time? Sure. Put together the bottom forward, then broil with eggs and ham when able to serve.
Is that this dish diabetic-friendly? Sure—it’s constructed round fiber, protein, and complicated carbs, all of which assist regulate blood sugar.
Can I freeze leftovers? The tomato-bean base could be frozen. Add contemporary eggs and ham earlier than reheating.

📲 Want Assist With Carb Counting or Diabetes Meal Planning?

Should you’re navigating diabetes or simply need higher help managing blood sugar, obtain the Glucose Information App—your private companion for:

Print