🥘 Blood Sugar-Friendly Spinach Egg Cheese Skillet
Description:
A quick, nutrient-dense recipe made with just a handful of ingredients, this skillet is ideal for breakfast, lunch, or a light dinner. The combo of leafy greens, eggs, onions, and cheese creates a low-carb, high-protein meal that supports stable blood sugar, steady energy, and satiety. It’s naturally gluten-free and low-glycemic — and it comes together in under 15 minutes!
🥗 Ingredients:
- 2 cups fresh spinach leaves, washed and roughly chopped
- 2–3 eggs
- ¼ cup shredded cheddar cheese (or similar melty cheese)
- ¼ medium onion, finely chopped
- 1 tsp butter or olive oil (for cooking)
- Salt and pepper, to taste
🔪 Instructions:
- Sauté the onions:
- In a nonstick skillet, heat butter or oil over medium heat.
- Add chopped onions and cook until soft and golden, about 3–4 minutes.
- Add spinach:
- Toss in spinach and cook until wilted, stirring occasionally (1–2 minutes).
- Crack in the eggs:
- Push veggies to the side or create space in the pan, then crack eggs in.
- Let them cook undisturbed for 1–2 minutes, then stir or scramble gently with the veggies.
- Add cheese & season:
- Sprinkle cheddar cheese over the eggs while still slightly runny.
- Add salt and pepper. Cook until eggs are fully set and cheese is melty.
- Serve warm, straight from the skillet or on a plate.
📝 Notes:
- You can make it an omelet, frittata, or scramble style — all work.
- Use leftover roasted veggies or garlic for extra flavor.
- Swap cheese varieties for different flavors (goat, feta, mozzarella).
💡 Tips:
- Add a pinch of turmeric or cinnamon for extra blood-sugar benefits.
- Make it in muffin tins for grab-and-go egg cups.
- Pair with half an avocado for added healthy fats and fiber.
- Use pasture-raised eggs and sharp cheddar for max nutrition.
🍽️ Servings:
Serves 1–2, depending on egg count and appetite
Double recipe for family or meal prep.
⚡ Nutritional Info (Per Serving – Based on 2 eggs, cheddar, and spinach):
- Calories: ~250–300
- Protein: ~16g
- Fat: ~20g
- Carbs: ~4g
- Fiber: ~1g
- Net Carbs: ~3g
- Sugar: ~1g
(Low-glycemic, diabetes-friendly)
✅ Benefits:
- Helps regulate blood sugar with protein, healthy fats, and fiber
- No refined carbs or sugars — great for diabetics, keto, or low-carb
- Fast to cook, easy to digest, and super filling
- Rich in magnesium, iron, choline, and vitamin K
- Supports brain, hormone, and immune health
❓ Q&A
Q: Why does this help with blood sugar?
A: Protein and fats slow digestion, spinach provides fiber and magnesium (great for insulin sensitivity), and there are no fast-acting carbs to spike blood sugar.
Q: Can I make this dairy-free?
A: Yes — skip the cheese or use a dairy-free alternative. Add herbs or nutritional yeast for flavor.
Q: Can I meal prep this?
A: Yes — cook in bulk and store in fridge for up to 3 days. Reheat gently in skillet or microwave.
Q: What time of day is best to eat this?
A: Any time! It’s great for blood sugar control before work, after fasting, or as a light dinner.
Q: Can I use frozen spinach?
A: Absolutely. Just thaw and squeeze out moisture before cooking.