Healthy eating meets unbeatable flavor in this diabetes-friendly casserole! Low-sugar, protein-packed, and bursting with veggies, it’s a versatile dish for any meal that supports blood sugar control and sustained energy. A budget-friendly, family-approved recipe that makes every bite count for your health and happiness!
Some traditional breakfast casseroles bring along the baggage of high carbs and sugars, compounding guilt with every delicious bite.
Here’s our diabetic-friendly low-sugar casserole—a reinvention of this classic dish that retains all the warmth and satisfaction without the excess sugar load.
The benefits are plenty. Low-sugar casseroles can fit seamlessly into a balanced diet, providing sustaining energy throughout the day. Whether you’re aiming to manage your blood sugar levels or just looking for a nourishing meal, these dishes tick all the boxes. Imagine serving a casserole that’s not only a crowd-pleaser but also a step towards healthier eating habits. It’s comfort food, reimagined for the health-conscious eater.
Diabetic-Friendly Low-Sugar Casserole Recipe
Ingredients
- 1 pound turkey or chicken
- 1 teaspoon olive oil extra virgin
- 1 bulb onion chopped
- 2 cloves garlic minced
- 1 red bell pepper chopped
- 1 green bell pepper chopped
- 1 10 ounce package frozen chopped spinach thawed and squeezed dry
- 10 large eggs
- 1/2 cup unsweetened almond milk
- 1/4 cup fresh parsley chopped
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 cup cheddar cheese shredded
Instructions
- 1. Preheat oven to 350 degrees F (175 degrees C). Grease a 9×13 inch baking dish. 2. In a large skillet, brown ground meat over medium heat. Drain off any excess grease. 3. Add olive oil to the skillet and sauté onion, garlic, and bell peppers until softened, about 5 minutes. 4. Stir in spinach and cook until wilted.5. In a large bowl, whisk together eggs, almond milk, parsley, salt, and pepper. 6. Spread the meat and vegetable mixture in the prepared baking dish. Pour the egg mixture over all. Sprinkle with cheese. 7. Bake in preheated oven for 30-35 minutes, or until the center is set and the cheese is melted and bubbly. 8. Let the casserole cool for 5-10 minutes before slicing and serving.
Notes
Why this recipe is great for diabetes:
- Low in carbohydrates: This recipe uses a small amount of potato and relies on protein and healthy fats to keep you full and satisfied. This helps to minimize blood sugar spikes.
- High in protein: Protein helps to stabilize blood sugar levels and keeps you feeling full for longer.
- Packed with vegetables: Non-starchy vegetables are low in carbohydrates and high in fiber, which is beneficial for managing blood sugar levels.
- No added sugar: This recipe avoids added sugars, which can cause rapid increases in blood sugar.
Ingredient benefits for diabetes:
- Ground turkey/chicken: Lean protein source, low in saturated fat.
- Olive oil: Healthy monounsaturated fats, good for heart health.
- Onions and garlic: Contain antioxidants and may help regulate blood sugar.
- Bell peppers: High in vitamin C and fiber.
- Spinach: Excellent source of vitamins and minerals, including magnesium, which may improve blood sugar control.
- Eggs: Good source of protein and choline, important for brain health.
- Unsweetened almond milk: Low in carbohydrates and calories.
- Cheddar cheese: Provides calcium and protein.
- For even lower carbs: Replace the potato with cauliflower rice.
- Add other vegetables: Mushrooms, zucchini, and broccoli are all great additions.
- Adjust seasonings: Feel free to use your favorite herbs and spices.
Best Time To Have This Low Sugar Casserole Dish
- Breakfast: It’s perfect for a hearty and satisfying breakfast, especially if you’re looking for a healthy and diabetes-friendly option. The protein and healthy fats will keep you full and energized throughout the morning.
- Lunch: It makes a great grab-and-go lunch. Pack a slice in your lunchbox with a side salad or some fruit for a complete and balanced meal.
- Dinner: Don’t underestimate it for dinner! Pair it with a simple green salad or some roasted vegetables for a light and healthy dinner option. It’s especially convenient for busy weeknights when you don’t have a lot of time to cook.
- Breakfast: Serve it as is, or with a side of fruit or whole-grain toast.
- Lunch: Pack it cold or reheat it in the microwave. Add a dollop of Greek yogurt or a sprinkle of hot sauce for extra flavor.
- Dinner: Serve it with a side salad or roasted vegetables. You could also add a side of whole-grain bread or quinoa for extra carbohydrates.
Nutrition
I’m keen to hear how these recipes work out for you. Share your results, thoughts, or any creative twists you’ve added to make them your own. Your feedback not only helps others but enriches our community with diverse culinary experiences.
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