Discover two delicious, diabetes-friendly recipes-spinach egg muffins and baked salmon-packed with flavor and nutrition. Start your 365 days of health today!
1. Egg Muffins with Spinach and Cheese
A high-protein, low-carb breakfast for people with type 2 diabetes.
Egg muffins are a simple, nutritious, and diabetic-friendly breakfast option that can be prepared ahead of time and enjoyed throughout the week. Packed with protein from eggs, fiber from vegetables, and a bit of calcium from low-fat cheese, these muffins offer a balanced start to your day without spiking your blood sugar.
Ingredients:
- 4 large eggs
- 1 cup baby spinach, chopped
- ½ bell pepper, finely diced
- ½ cup shredded low-fat cheese (cheddar or mozzarella)
- Optional: pinch of salt, black pepper, or garlic powder
Instructions:
- Preheat your oven to 375°F (190°C) and lightly grease a muffin tin or use silicone muffin cups.
- Prepare the egg mixture: In a medium bowl, crack the eggs and whisk until well beaten. Stir in chopped spinach, diced bell pepper, and shredded cheese. Add seasoning if desired.
- Pour into muffin cups: Divide the mixture evenly among 6 muffin cups, filling each about ¾ full.
- Bake for 18–20 minutes, or until the egg is set and the tops are slightly golden.
- Cool and store: Let cool slightly before removing. These can be refrigerated for up to 5 days or frozen for up to 1 month.
Estimated Nutrition (per muffin):
Calories: ~89
Protein: ~8g
Carbs: ~1.9g
Fat: ~5.9g
These egg muffins are low in carbohydrates, making them a perfect choice for managing blood glucose levels. They’re also versatile—you can add mushrooms, tomatoes, or lean meats like turkey or chicken for variety.
This breakfast keeps you full and energized without sugar crashes. Pair with a small portion of fresh berries or half an avocado for a complete, diabetes-friendly morning meal.
2. Grilled salmon with quinoa and asparagus, good for diabetic lunch
This dish is simple, quick to prepare, and extremely healthy—especially suitable for people with type 2 diabetes. Salmon is rich in omega-3 fatty acids, which help reduce inflammation and support heart health. When paired with quinoa—a whole grain with a low glycemic index—and fiber-rich asparagus, this meal is not only delicious but also helps maintain stable blood sugar levels.
Ingredients:
- 6 fresh asparagus spears
- 4 oz salmon fillet (skinless)
- 1 teaspoon extra virgin olive oil
- ½ cup cooked quinoa
- Juice of ½ lemon
- Black pepper, a pinch of sea salt
Instructions:
- Prepare the salmon: Rinse and pat the salmon dry. Marinate with lemon juice, black pepper, and a small pinch of salt. Let sit for 10 minutes.
- Grill the salmon: Preheat a grill or grill pan. Cook the salmon for 10–12 minutes over medium heat, flipping once, until cooked through and lightly golden on the outside.
- Cook the quinoa: Use pre-cooked quinoa, or cook it in a 1:2 ratio of quinoa to water for about 15 minutes until fluffy.
- Steam the asparagus: Steam the asparagus for 3–4 minutes until tender but still bright green.
- Assemble the dish: Plate the quinoa, place the grilled salmon and steamed asparagus on top, and drizzle with olive oil.
Estimated Nutritio:
Calories: ~340-350
Protein: ~30g
Carbohydrates: ~20-25g (from quinoa)
Fat: ~18g (mostly healthy fats)
This meal helps you feel full longer, supports healthy blood sugar control, and provides high-quality protein and healthy fats for overall wellness.
Diabetic Recipes
2 Easy Diabetic Recipes:
People are also interested:
– 10 Tips for Healthy Eating with Diabetes
– Ketogenic Diet
– Lower Blood Sugar Naturally – No Dieting Involved
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