🥚 Scrambled Eggs with Sautéed 🍄‍🟫 Broccoli 🥦 & Avocado 🥑

Easy Diabetic Meal Recipe

Description

A quick, nutritious meal that helps support steady blood sugar levels. High in protein and fiber, low in refined carbs, and packed with flavor — perfect for breakfast, lunch, or a light dinner.

⏱️ Time

• Prep: 5 minutes

• Cook: 8–10 minutes

• Total: ~15 minutes

🍽️ Servings

1 serving (easy to double or triple)

🛒 Ingredients

• 2 large eggs

• 1 cup broccoli florets (fresh or frozen, thawed)

• ½ cup mushrooms, sliced

• ½ ripe avocado, sliced

• 1 tbsp olive oil (or avocado oil)

• Salt & black pepper, to taste

• Optional:

  • Pinch of garlic powder

  • Red pepper flakes

  • Fresh herbs (parsley or chives)

👩‍🍳 Instructions

Step 1: Sauté the Veggies

1. Heat olive oil in a skillet over medium heat.

2. Add mushrooms and broccoli.

3. Sauté for 4–5 minutes, until tender and lightly browned.

4. Season lightly with salt and pepper.

5. Remove veggies from the pan and set aside.

Step 2: Scramble the Eggs

1. Crack eggs into a bowl and whisk gently.

2. Lower heat to medium-low.

3. Pour eggs into the same pan.

4. Stir slowly until softly scrambled (about 2–3 minutes).

Step 3: Assemble

1. Add sautéed veggies back into the pan with eggs.

2. Gently fold together.

3. Plate and top with fresh avocado slices.

4. Add optional herbs or red pepper flakes if desired.

🥗 Why This Meal Works Well for Diabetes

• Protein (eggs): helps prevent blood sugar spikes

• Fiber (broccoli & mushrooms): slows digestion

• Healthy fats (avocado & olive oil): keeps you full longer

• Low glycemic impact: no refined carbs or added sugars

❓ Q & A (Frequently Asked Questions)

Q: Is this good for type 2 diabetes?

A: Yes. It’s low in carbs and high in protein, fiber, and healthy fats, which can help support stable blood sugar levels.

Q: Can I eat this for breakfast?

A: Absolutely. It’s an excellent breakfast option and also works well for lunch or dinner.

Q: How many carbs are in this meal?

A: Roughly 10–12 grams net carbs, mostly from vegetables and avocado.

Q: Can I use egg whites instead?

A: Yes. You can use:

• 4 egg whites instead of 2 whole eggs
  Keep in mind whole eggs provide healthy fats that help with fullness.

Q: Can I add cheese?

A: Yes, in moderation. Good options:

• Feta

• Parmesan

• Reduced-fat cheddar

Stick to 1–2 tablespoons.

Q: What oil is best?

A: Olive oil or avocado oil are ideal for heart-healthy fats.

Q: Can I meal prep this?

A: You can prep the veggies ahead of time, but eggs are best cooked fresh for texture and flavor.