Diet and Nutrition

Breakfast Recipes for Type 2 Diabetes

Scrambled eggs and leafy greens

Eggs are an excellent source of numerous vitamins and minerals. With a majority of the nutrients being found in the yolk, eggs continue to remain an everyday staple for those seeking out a protein rich breakfast. Eggs are additionally packed with lutein and zeaxanthin, two antioxidants that are believed to reduce the risk of cataracts. Eggs are an easy way to obtain essential nutrients and a filling way to keep less than stellar blood sugar levels at bay! It is recommended that those with Type-II diabetes avoid eggs fried in non-diabetic friendly oils. Boiled eggs, scrambled eggs, poached eggs, and quiche are many ways that eggs can be enjoyed in the morning and throughout the day. In general studies, it has been shown that between six to twelve eggs a week is perfectly fine, although consulting with a healthcare professional about any uptake in food is highly encouraged before any food altering changes to a diabetic diet. Scientific studies have continued to prove the health benefits of eggs, with numerous studies showing no link between the high intake of eggs and diabetes.

For this recipe you'll need two medium skillets.

You'll need:

  • 3 eggs
  • 1 C spinach
  • 1 C tuscan kale
  • 1 T vegetable oil, searate
  • Salt and pepper to taste
  1. Scramble 3 eggs lightly in a bowl. Do not add salt and pepper. Set aside.
  2. In a large bowl, toss spinach and kale together, season with salt and pepper. 
  3. In a medium skillet, heat 1/2 T oil over medium-high until shimmering.
  4. Add seasoned greens, stirring constantly until almost wilted, about one minute. The kale will still have a little bit of crunch.
  5. In the other skillet, heat the remaining oil over medium-low heat until hot.
  6. Add beaten eggs. Slowly stir around the pan with a silicon spatula.
  7. When eggs are slightly scrambled, season with salt and pepper. 
  8. Slide greens onto a plate and top with eggs. Enjoy!