Diabetic-Friendly Veggie Egg Bake
🛒 Ingredients (6 servings)
- 2 cups broccoli florets (small pieces)
- 1 cup cauliflower florets
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- ½ small onion, diced
- 6 large eggs
- ½ cup unsweetened almond milk (or low-fat milk)
- 1 cup shredded mozzarella or cheddar
- 1 tbsp olive oil
- ½ tsp garlic powder
- ½ tsp black pepper
- ½ tsp salt (or to taste)
- Optional: ¼ tsp paprika or Italian seasoning
👩🍳 Instructions
- Preheat oven to 375°F (190°C).
- Lightly grease a baking dish.
- Toss broccoli, cauliflower, peppers, and onion with olive oil, salt, and pepper.
- Spread vegetables evenly in the dish.
- In a bowl, whisk eggs, almond milk, garlic powder, and seasoning.
- Pour egg mixture over vegetables.
- Sprinkle cheese evenly on top.
- Bake 30–35 minutes until center is set and top is golden.
- Let rest 5–10 minutes before slicing.
📊 Approximate Nutrition (per serving)
- Net carbs: ~6–8g
- Protein: 14–18g
- Healthy fats: Moderate
- No added sugar
- Low glycemic load
💡 Why It’s Diabetes-Friendly
✔ Mostly non-starchy vegetables
✔ High protein helps stabilize blood sugar
✔ No flour or refined carbs
✔ Fiber from veggies slows glucose absorption
🔄 Lower-Carb Option (4–5g net carbs)
- Omit onion
- Use more broccoli/cauliflower
- Use full-fat cheese for better satiety
