🥚 Diabetic-Friendly Egg Muffins
These are low-carb, high-protein, with no added sugar and plenty of vegetables.
Ingredients — 6 muffins
- 4 large eggs
- ¼ cup unsweetened milk or water
- ½ cup chopped spinach
- ¼ cup chopped bell pepper
- ¼ cup chopped onion
- ¼ cup mushrooms, finely chopped
- ¼ cup shredded cheddar cheese
- ¼ tsp black pepper
- ¼ tsp salt
- Optional: ¼ tsp chili flakes
Method
- Heat oven to 180°C (350°F).
- Grease 6 muffin cups or use silicone liners.
- Whisk eggs with milk, salt, and pepper.
- Stir in vegetables and cheese.
- Divide mixture among the 6 cups, filling each about ¾ full.
- Bake 18–22 minutes, until the eggs are set.
- Let cool for 5 minutes before serving.
For diabetes-friendly eating: Pair 1–2 muffins with a non-starchy vegetable or a small portion of avocado. Avoid adding sweet sauces or refined-carb sides.
Approximate per muffin: 80–100 calories, 6–7 g protein, and roughly 1–2 g carbohydrate, depending on the cheese and vegetables used.