Cheesy Broccoli & Cauliflower Bake (Diabetic-Friendly)
✅ Why it’s good for diabetes
- Low glycemic vegetables (broccoli & cauliflower)
- High fiber → helps control blood sugar
- Moderate protein & healthy fats → slows glucose spikes
- No refined carbs or added sugar
🛒 Ingredients (4 servings)
- 2 cups broccoli florets
- 2 cups cauliflower florets
- 1 cup cherry tomatoes (optional, for flavor)
- 2 cloves garlic (minced)
- ½ cup low-fat cheese (mozzarella or cheddar)
- ¼ cup Greek yogurt (unsweetened)
- 2 tbsp olive oil
- 1 egg
- Salt & pepper (to taste)
- ½ tsp paprika or Italian herbs
👩🍳 Instructions
- Preheat oven to 375°F (190°C).
- Steam or lightly boil broccoli & cauliflower for 4–5 minutes (keep slightly firm).
- In a bowl, mix:
- Greek yogurt
- Egg
- Garlic
- Olive oil
- Salt, pepper, spices
- Add veggies and toss well.
- Transfer to a baking dish.
- Sprinkle cheese on top + add cherry tomatoes.
- Bake for 20–25 minutes until golden and bubbly.
🍽️ Nutrition (approx per serving)
- Calories: ~180–220
- Carbs: ~8–10g
- Fiber: ~3–4g
- Protein: ~10–12g
🔁 Tips for better blood sugar control
- Pair with grilled chicken or fish for extra protein
- Use full-fat cheese in moderation → better satiety
- Avoid breadcrumbs (keeps carbs low)
- Add spices like turmeric or cinnamon for extra metabolic support
