Healthy & Special Diets > Recipes for Specific Health Conditions > Diabetes-Friendly Recipes > Low-Glycemic Breakfast Ideas

Savory Cottage Cheese and Vegetable Scramble

A protein-packed and low-carb breakfast scramble perfect for those managing diabetes. Cottage cheese adds creaminess and protein, while vegetables provide essential nutrients and fiber.

Prep Time
5 minutes
Cook Time
10 minutes
Servings
1
Ingredients
  • 2 Eggs
  • 1/2 cup Cottage Cheese (low-fat)
  • 1 cup Spinach (chopped)
  • 1/4 Bell Pepper (diced)
  • 1/4 Onion (diced)
  • 1 teaspoon Olive Oil
  • to taste Salt
  • to taste Pepper

Sauté Vegetables

Heat the olive oil in a non-stick skillet over medium heat. Add the diced onion and bell pepper and sauté until softened, about 5 minutes. Add the chopped spinach and cook until wilted, about 1-2 minutes.

Prepare Egg Mixture

In a bowl, whisk together the eggs, cottage cheese, salt, and pepper.

Scramble

Pour the egg mixture into the skillet with the vegetables. Cook, stirring occasionally, until the eggs are set and cooked through, about 3-5 minutes. Serve immediately.

Nutrition Facts Estimated per Serving

Approximately: Calories: 280-330, Carbohydrates: 10g, Fiber: 3g, Protein: 30g, Fat: 15g. Note: These values are estimates and may vary based on specific ingredients and amounts used.

Other Important Considerations for Nutrition

  • Cottage Cheese: Choose low-fat cottage cheese to reduce saturated fat intake.
  • Vegetables: Feel free to substitute or add other non-starchy vegetables like mushrooms, zucchini, or tomatoes.
  • Seasoning: Experiment with different herbs and spices like garlic powder, paprika, or chili flakes to add flavor without adding sodium or sugar.

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FAQ

  • Can I use egg whites instead of whole eggs?

    Yes, you can use egg whites to reduce the fat and cholesterol content. Use 4 egg whites in place of 2 whole eggs.
  • Can I add cheese to the scramble?

    You can add a small amount of low-fat shredded cheese, but be mindful of the added calories and fat.
  • Is this recipe suitable for people with lactose intolerance?

    If you are lactose intolerant, you can try using lactose-free cottage cheese or substitute it with a plant-based alternative like tofu scramble.