Looking for a quick, delicious, and blood sugar-friendly meal? This spinach egg bake is loaded with nutrients and flavor, making it perfect for those managing their glucose levels. It’s low in carbs, high in protein, and packed with fiber and healthy fats to keep you satisfied and energized.
Ingredients:
- 3 cups fresh spinach leaves, washed and chopped
- 4 large eggs
- 1 cup shredded cheese (cheddar, Swiss, or a similar variety)
- 1 small onion, finely chopped
- 1 tablespoon olive oil or butter
- Salt and pepper to taste
- Optional: 1/2 cup cooked and crumbled beef sausage or turkey sausage for added protein
Directions:
- Preheat the oven to 350°F (175°C). Lightly grease an 8×8-inch baking dish or similar-sized oven-safe dish with oil or non-stick spray.
- Sauté the onions: Heat the olive oil or butter in a skillet over medium heat. Add the chopped onions and cook until they become translucent and fragrant, about 5 minutes.
- Cook the spinach: Add the fresh spinach to the skillet with the onions. Stir frequently until the spinach wilts and reduces in volume, about 2–3 minutes. If using, stir in the crumbled sausage and cook for another minute.
- Prepare the egg mixture: In a large mixing bowl, crack the eggs and beat them thoroughly. Season with salt and pepper to taste. You can also add a pinch of garlic powder or paprika for extra flavor.
- Combine: Add the cooked spinach, onions, and sausage (if using) into the egg mixture. Mix well to combine all the ingredients evenly.
- Assemble the bake: Pour the mixture into the prepared baking dish. Spread it out evenly with a spatula.
- Top with cheese: Sprinkle the shredded cheese evenly over the top of the egg mixture.
- Bake: Place the dish in the preheated oven and bake for 25–30 minutes, or until the eggs are fully set and the top is golden and bubbly.
- Cool and serve: Remove from the oven and allow it to cool for 5 minutes before slicing and serving. This helps the bake firm up and makes it easier to portion.
Tips & Variations:
- Add chopped bell peppers, mushrooms, or tomatoes for more veggies and added nutrition.
- Substitute kale or Swiss chard for spinach if desired.
- For a dairy-free version, skip the cheese or use a dairy-free alternative.
- Leftovers store well in the refrigerator for up to 3 days and can be reheated in the microwave or oven.
Serving Suggestions:
- Enjoy with a fresh green salad drizzled with olive oil and lemon juice for a complete, balanced meal.
- Pair it with a few slices of avocado for extra healthy fats that help stabilize blood sugar even more.
Nutritional Information (per serving):
- Prep time: 15 minutes
- Cook time: 30 minutes
- Total time: 45 minutes
- Servings: 4
- Calories: ~250 per serving
- Carbs: ~4g
- Protein: ~16g
- Fat: ~18g
This recipe is not only easy to make but also a great way to support blood sugar control while still enjoying flavorful, satisfying food.