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 nourishing egg bake is a blood sugar champion, combining protein-rich eggs with nutrient-dense spinach and sharp cheddar cheese. With a glycemic load near zero, this dish provides sustained energy without the glucose spike typical of grain-based breakfasts. The high protein content (over 20g per serving) slows digestion and promotes stable blood sugar levels for hours.
Eggs are a Low GI superfood, scoring below 10 on the glycemic index while delivering complete protein and healthy fats. Spinach adds fiber, magnesium, and alpha-lipoic acid—nutrients that support insulin sensitivity. The addition of half-and-half provides fat that further slows glucose absorption, while sharp cheddar contributes both flavor and protein without impacting blood sugar.
This make-ahead breakfast is ideal for busy mornings when you need reliable energy. Pair with a small serving of berries or avocado for additional fiber and healthy fats. For optimal glucose management, eat this as your first meal of the day when insulin sensitivity is highest, and consider having a handful of nuts alongside to further stabilize your blood sugar response throughout the morning.
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 or 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 taking a 10-15 minute walk after eating to help muscles absorb any glucose and maintain steady blood sugar levels
🥗 Składniki
- 283 g frozen chopped spinach, thawed
- 12 pcs large eggs
- 2 pcs garlic cloves, minced or grated
- 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
- 113 g sharp cheddar cheese, shredded
- 10.0 oz frozen chopped spinach, thawed
- 12 pcs large eggs
- 2 pcs garlic cloves, minced or grated
- 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
- 4.0 oz sharp cheddar cheese, shredded
👨🍳 Instrukcje
- 1
Position your oven rack in the center and preheat to 350°F (175°C). Generously coat a deep-dish pie plate or 9-inch round baking dish with cooking spray or butter 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 to prevent a watery bake. Spread the squeezed spinach evenly across the bottom of your prepared baking dish.
- 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 dish side to side if needed to ensure even coverage. Sprinkle the shredded cheddar cheese uniformly over the top.
- 6
Carefully transfer the dish to the preheated oven, taking care not to spill. Bake for 40-45 minutes until the center is completely set and no longer jiggles when gently shaken, and the edges are lightly golden.
- 7
Remove from the oven and allow to rest for at least 10 minutes before slicing—this resting period helps the bake 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 | 328 | 1966 |
| Węglowodany | 36g | 217g |
| Cukry | 4g | 24g |
| Cukry dodane | 0g | 2g |
| Cukry naturalne | 4g | 23g |
| Białko | 14g | 84g |
| Tłuszcz | 18g | 111g |
| Tłuszcz nasycony | 7g | 39g |
| Tłuszcze nienasycone | 12g | 72g |
| Błonnik | 15g | 90g |
| Błonnik rozpuszczalny | 5g | 27g |
| Błonnik nierozpuszczalny | 11g | 63g |
| 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.
Using garlic-infused oil or roasted garlic provides flavor while reducing the overall carbohydrate content compared to raw garlic cloves, though the impact is minimal. Garlic powder offers concentrated flavor with less volume needed.
While paprika already has minimal glycemic impact, cayenne pepper and turmeric may help improve insulin sensitivity and glucose metabolism, providing additional metabolic benefits beyond just low glycemic load.
🔬 Nauka za tym przepisem
Why This Recipe Works for Blood Sugar Balance
This Spinach and Cheddar Egg Bake is a blood sugar champion thanks to its protein-rich foundation. Eggs are the star here, providing high-quality protein and healthy fats that significantly slow down digestion and glucose absorption. When you eat protein with minimal carbohydrates, your body doesn't trigger the same insulin response as it would with a carb-heavy meal. The result? A gentle, sustained energy release instead of the spike-and-crash cycle. The addition of half-and-half contributes more fat, which further delays stomach emptying and creates an even more gradual rise in blood sugar levels.
The spinach in this recipe does double duty for metabolic health. First, it's loaded with fiber and water, adding volume and nutrients with virtually zero impact on blood sugar—leafy greens have a glycemic index so low they're essentially "free foods" for glucose management. Second, spinach contains magnesium and alpha-lipoic acid, compounds that support healthy insulin function. The garlic and Dijon mustard, while used in small amounts, add flavor without carbohydrates, keeping the overall glycemic load remarkably low at just 0.7 per serving.
With an estimated glycemic index of 29, this dish falls well into the "low-GI" category (under 55). But here's what matters most: the glycemic load accounts for both the quality and quantity of carbohydrates, and at 0.7, this meal will have minimal impact on your blood sugar. For context, a slice of white bread has a glycemic load of around 10. This egg bake is perfect for breakfast because starting your day with protein and fat, rather than carbs, can actually improve your glucose response to meals later in the day—a phenomenon called the "second meal effect."