Spinach, Egg & Cheese Skillet

by

Spinach, Egg & Cheese Skillet

A simple, nourishing meal that supports stable blood sugar

 Description

This Spinach, Egg & Cheese Skillet is a quick, protein-rich dish made with leafy greens, eggs, and savory cheese. It’s naturally low in carbohydrates, high in fiber and protein, and ideal for breakfast, lunch, or a light dinner. While no food causes instant blood sugar drops, this recipe helps prevent spikes and supports steady energy levels.

 Ingredients

  • 2 cups fresh spinach leaves (washed)

  • 3 large eggs

  • ½ cup shredded cheddar cheese (or similar cheese)

  • ½ medium onion, finely chopped

  • Salt, to taste

  • Black pepper, to taste

  • 1 teaspoon olive oil or butter (optional, for cooking)

 Instructions

  1. Sauté the onions
    Heat olive oil or butter in a non-stick skillet over medium heat. Add chopped onions and cook until soft and lightly golden (about 3–4 minutes).

  2. Add spinach
    Add spinach to the skillet and cook until wilted, about 1–2 minutes. Stir gently.

  3. Add eggs
    Beat the eggs lightly with salt and pepper. Pour over the spinach mixture.

  4. Cook gently
    Stir slowly until the eggs are softly set but not dry.

  5. Add cheese
    Sprinkle cheese evenly over the top. Cover the pan and cook for 1–2 minutes until the cheese melts.

  6. Serve warm
    Remove from heat and serve immediately.

Tips & Notes

  • Use low-fat cheese if you’re watching calories.

  • Add garlic, chili flakes, or herbs for extra flavor.

  • For extra fiber, serve with avocado slices.

  • Avoid overcooking the eggs to preserve nutrients.

 Servings

  • Serves: 1–2 people

  • Portion size: 1 skillet

Nutritional Information (Approx. per serving)

  • Calories: 280–320 kcal

  • Protein: 18–22 g

  • Fat: 20–22 g

  • Carbohydrates: 6–8 g

  • Fiber: 2–3 g

  • Sugar: <2 g

(Values vary based on cheese and portion size.)

Health Benefits

  • Supports stable blood sugar: Low-carb, high-protein ingredients slow glucose absorption.

  • Rich in nutrients: Spinach provides iron, magnesium, and antioxidants.

  • Keeps you full longer: Protein and healthy fats reduce cravings.

  • Heart-friendly: Contains potassium and anti-inflammatory compounds.

⚠️ Note: This meal helps manage blood sugar but is not a medical treatment for diabetes.

Q & A

Q: Is this recipe good for people with diabetes?
A: Yes, it’s generally diabetes-friendly due to low carbs and high protein, but portion control matters.

Q: Can I make it dairy-free?
A: Yes! Skip the cheese or use a dairy-free alternative.

Q: Can I meal prep this recipe?
A: It’s best fresh, but you can refrigerate leftovers for up to 24 hours.

Q: Can I add more vegetables?
A: Absolutely—mushrooms, bell peppers, or zucchini work well.

Leave a Comment