Low-Glycemic Spinach and Cheddar Egg Bake
A protein-packed, grain-free breakfast bake that keeps blood sugar stable all morning. Perfect for meal prep with just 3g net carbs per serving.
This nutrient-dense egg bake is a blood sugar champion, combining high-quality protein from eggs with fiber-rich spinach to create a satisfying breakfast that won't spike your glucose levels. With a glycemic load of nearly zero, this dish provides sustained energy without the crash that comes from traditional breakfast carbs.
Eggs are a metabolic powerhouse for glycemic control—they're packed with protein and healthy fats that slow digestion and promote stable blood sugar. The addition of spinach brings magnesium and fiber, both crucial for insulin sensitivity. Sharp cheddar adds richness and additional protein while keeping carbs minimal. The small amount of half-and-half provides creaminess without significantly impacting the glycemic profile.
This recipe is ideal for meal prep: bake it on Sunday and enjoy protein-rich breakfasts all week. For optimal blood sugar management, pair a slice with a small handful of nuts or seeds to add even more healthy fats. The high protein content (about 18g per serving) helps maintain steady glucose levels for 3-4 hours, making it perfect for busy mornings when you need lasting energy.
Wpływ na cukier we krwi
Minimal blood sugar impact expected due to the very low glycemic load (0.7) and low GI (29). This high-protein, high-fat meal should provide stable energy for 3-4 hours without significant glucose spikes.
Porady o cukrze
- ✓ Pair with a small serving of non-starchy vegetables like a side salad to add fiber and further slow digestion
- ✓ Eat this meal earlier in the day when insulin sensitivity is typically higher for optimal blood sugar control
- ✓ Consider a brief 10-15 minute walk after eating to enhance glucose uptake by muscles and maintain stable blood sugar levels
🥗 Składniki
- 10 oz frozen chopped spinach, thawed
- 12 pcs large eggs
- 2 pcs garlic cloves, minced
- 60 ml half and half
- 2 tsp Dijon mustard
- 1 tsp smoked paprika
- 0.75 tsp salt
- 0.25 tsp ground black pepper
- 0.125 tsp ground nutmeg
- 4 oz sharp cheddar cheese, shredded
- 10 oz frozen chopped spinach, thawed
- 12 pcs large eggs
- 2 pcs garlic cloves, minced
- 4 tbsp half and half
- 2 tsp Dijon mustard
- 1 tsp smoked paprika
- 0.75 tsp salt
- 0.25 tsp ground black pepper
- 0.125 tsp ground nutmeg
- 4 oz sharp cheddar cheese, shredded
👨🍳 Instrukcje
- 1
Position your oven rack in the center and preheat to 350°F (175°C). Generously coat a 9-inch deep-dish pie plate with cooking spray or brush with olive oil to prevent sticking.
- 2
Place the thawed spinach in a clean kitchen towel or several layers of paper towels. Twist and squeeze firmly to remove as much liquid as possible—this step is crucial for preventing a watery bake. Spread the squeezed spinach evenly across the bottom of your prepared pie plate.
- 3
Crack the eggs into a large mixing bowl and whisk vigorously until the yolks and whites are completely combined and slightly frothy. Add the minced garlic and half-and-half, whisking until fully incorporated.
- 4
Add the Dijon mustard, smoked paprika (if using), salt, black pepper, and nutmeg to the egg mixture. Whisk thoroughly for 30-45 seconds until all spices are evenly distributed and no mustard clumps remain. The mixture should be smooth and uniform in color.
- 5
Pour the seasoned egg mixture slowly over the spinach layer, allowing it to settle and distribute evenly. Gently shake the pie plate if needed to ensure the eggs reach all edges. Sprinkle the shredded cheddar cheese evenly over the top.
- 6
Carefully transfer the pie plate to the preheated oven, taking care not to spill. Bake for 40-45 minutes until the center is set and no longer jiggles when gently shaken, and the edges are lightly golden. A knife inserted in the center should come out clean.
- 7
Remove from the oven and let the bake rest for at least 10 minutes before slicing—this allows the structure to firm up for cleaner cuts. Slice into 6 wedges and serve warm. Store leftovers covered in the refrigerator for up to 5 days; reheat individual portions in the microwave for 60-90 seconds.
📊 Wartości odżywcze na porcję
| Na porcję | Całe danie | |
|---|---|---|
| Kalorie | 327 | 1962 |
| Węglowodany | 36g | 218g |
| Cukry | 4g | 23g |
| Cukry dodane | 0g | 1g |
| Cukry naturalne | 4g | 23g |
| Białko | 14g | 85g |
| Tłuszcz | 18g | 111g |
| Tłuszcz nasycony | 7g | 39g |
| Tłuszcze nienasycone | 12g | 72g |
| Błonnik | 15g | 89g |
| Błonnik rozpuszczalny | 4g | 26g |
| Błonnik nierozpuszczalny | 10g | 62g |
| Sód | 6810mg | 40861mg |
Przewidywana odpowiedź glukozowa
A gdybyś...
Model szacunkowy — indywidualne reakcje mogą się różnić. To nie porada medyczna.
🔄 Zamienniki o niższym IG
These alternatives have virtually zero carbohydrates and glycemic impact, whereas half-and-half contains lactose (milk sugar) that can raise blood sugar levels, even in small amounts.
Aged hard cheeses have lower lactose content than cheddar, resulting in even less impact on blood glucose. Parmesan in particular has negligible carbohydrates and adds rich flavor with minimal glycemic load.
Garlic-infused oil provides flavor without the carbohydrates present in whole garlic cloves. Fresh herbs and roasted garlic (used sparingly) offer flavor complexity with minimal to no glycemic impact.
While paprika already has minimal glycemic impact, smoked paprika provides deeper flavor allowing you to use less overall seasoning. Cayenne and turmeric contain compounds that may help improve insulin sensitivity and glucose metabolism.
🔬 Nauka za tym przepisem
Why This Recipe Supports Stable Blood Sugar
This Spinach and Cheddar Egg Bake is exceptionally blood sugar-friendly, with a glycemic load of just 0.7 and an estimated GI of 29. The secret lies in its protein and fat-rich foundation. Eggs are the star here—they contain virtually zero carbohydrates while providing high-quality protein and healthy fats. This macronutrient combination slows digestion dramatically, meaning any glucose released into your bloodstream arrives gradually rather than in a sudden spike. The half-and-half adds additional fat, further moderating the digestive process and promoting satiety that helps prevent blood sugar swings later in the day.
Spinach contributes more than just vitamins and minerals to this dish. As a non-starchy vegetable, it's incredibly low in carbohydrates (less than 1 gram per cup when cooked) while being rich in fiber and water. This fiber content, though modest, helps slow gastric emptying—the rate at which food leaves your stomach—which translates to steadier glucose absorption. Spinach also contains alpha-lipoic acid, a compound that research suggests may improve insulin sensitivity. The garlic and Dijon mustard, while present in small amounts, add flavor without contributing meaningful carbohydrates.
The concept of Glycemic Load is crucial here. While Glycemic Index measures how quickly a food raises blood sugar, Glycemic Load accounts for portion size. A GL under 10 is considered low, and this recipe's 0.7 is exceptionally low. For optimal blood sugar management, pair this egg bake with a small portion of berries or whole grain toast if desired, eating the protein-rich bake first. This "protein-first" approach has been shown to reduce post-meal glucose spikes by up to 40% compared to eating carbohydrates first.