Baked Eggs with Spinach and Feta Cheese
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Servings: 2
Ingredients
4 large eggs
2 cups fresh spinach, chopped
1/2 cup feta cheese, crumbled
1 tablespoon olive oil
1 clove garlic, minced
Salt and pepper to taste
1/4 teaspoon red pepper flakes (optional)
Fresh herbs for garnish (such as parsley or dill) 
Nutritional Information (per serving)
Calories: 240
Protein: 19g
Fat: 18g
Carbohydrates: 2g
Fiber: 1g
Sugars: 1g
Preparation Steps
Preheat the oven to 375°F (190°C).
In a medium skillet, heat olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
Add the chopped spinach to the skillet and cook until wilted, approximately 2-3 minutes. Season with salt, pepper, and red pepper flakes if using. Remove from heat and set aside.
In a mixing bowl, crack the eggs and beat them lightly. Stir in the cooked spinach mixture and half of the feta cheese.
Grease a baking dish or two individual ramekins with a little olive oil. Pour the egg mixture into the dish or ramekins, distributing it evenly.
Sprinkle the remaining feta cheese on top.
Bake in the preheated oven for about 15-20 minutes, or until the eggs are set and slightly browned on top.
Once baked, allow it to cool slightly, then garnish with fresh herbs before serving.
This dish is not only low in carbohydrates and sugar but also packed with protein and healthy fats, making it a balanced and satisfying breakfast for those managing diabetes. Enjoy your meal!
