I remember my weekend breakfasts before I started managing my blood sugar. They were usually a giant pile of pancakes, a sugary pastry, or some kind of potato-heavy hash. Delicious? Yes. Good for my energy levels? Absolutely not.
When I was first diagnosed, I was so worried breakfast would become boring. I thought it was just… plain eggs forever.
I was wrong. I was so, so wrong. I made it my mission to recreate that satisfying, savory, “comfort food” feeling without the carb-load and the dreaded sugar crash. That’s how this diabetic breakfast bake was born. It’s hearty, packed with flavor, and has become my absolute go-to for a satisfying start to the day.
What Makes This Breakfast Bake So Good?
It’s everything you want in a breakfast. It’s:
- Satisfying: Packed with protein to keep you full all morning.
- Flavorful: Loaded with savory sausage, briny olives, and tangy feta.
- Blood-Sugar-Friendly: High in protein and healthy fats, with minimal carbs to help prevent a spike.
- Perfect for Meal Prep: Make it on Sunday and have an easy, healthy breakfast all week!
How Did We Make This Comfort Food Blood-Sugar-Friendly?
This is the fun part! We’re ditching the classic high-carb “bake” fillers like potatoes, bread, or hashbrowns. Trust me, you won’t miss them.
Instead of those, we’re loading this casserole up with high-fiber veggies (spinach, peppers, onions), amazing healthy fats (olives, avocado oil, feta), and a ton of high-quality protein (chicken sausage and 11 eggs!).
Protein and fat are your best friends for blood sugar stability. They slow down digestion and keep you full and satisfied all morning long. No mid-morning crash here!
What’s the Secret to All That Flavor?
My biggest rule: “diabetic-friendly” never means “flavor-free.”
We build flavor in layers here. First, we brown the chicken sausage and sauté the onions and peppers. That’s your savory, aromatic base.
Then, the Mediterranean superstars come in. You get that salty, briny pop from the kalamata olives and feta, a sweet-tartness from the sun-dried tomatoes, and a lovely herbaceous note from the oregano.
It’s a savory diabetic breakfast no bread that honestly tastes more indulgent than the carby versions.
What is a Good Breakfast for a Diabetic?
This is the number one question I get from readers looking for new diabetic breakfast recipes, and the answer is simpler than you think!
A great breakfast for diabetics focuses on P-F-F: Protein, healthy Fat, and Fiber.
Why? This combination keeps you full and, most importantly, helps prevent a big blood sugar spike. This diabetic breakfast bake is the perfect example. Other easy breakfast ideas for type 2 diabetes include things like a Greek yogurt bowl with berries and nuts, or a tofu scramble with avocado.
Are Eggs Good for Diabetics?
Let’s clear this up: Yes, absolutely!
For years, eggs got a bad rap because of cholesterol, but for most people, dietary cholesterol doesn’t significantly impact blood cholesterol.
Eggs are a diabetic-friendly superfood. They are basically zero-carb, packed with high-quality protein, and full of nutrients. They are one of the best foods for managing blood sugar, which is why they’re the star of our breakfast bake!
This Savory Mediterranean Breakfast Bake is about to become your new favorite brunch!
Savory Mediterranean Breakfast Bake
Ingredients
Method
- Preheat the oven to 350°F (175°C). Lightly grease a 13” x 9” casserole dish.
- Place a large skillet over medium-high heat and add the 15 mL of avocado oil. Add the chopped onion and diced red bell pepper, sautéing until they begin to soften, about 5-6 minutes.
- Add the ground chicken sausage and minced garlic to the skillet. Cook, using a spatula to break the meat into small pieces, until the sausage is fully browned, about 6-7 minutes.
- Remove the skillet from the heat. Add the entire package of baby spinach and stir into the hot sausage mixture. Continue stirring until the spinach has wilted from the residual heat.
- Spread the sausage and vegetable mixture evenly into the bottom of the prepared casserole dish. Scatter the rinsed artichoke hearts, rinsed olives, and sun-dried tomatoes over the top.
- In a large bowl, whisk together the 11 eggs, ground flaxseed, dried oregano, and black pepper until well-combined. Pour this egg mixture as evenly as possible over the ingredients in the dish. Gently sprinkle the crumbled feta cheese over the top.
- Bake for 40 to 45 minutes, or until the center of the casserole is firm to the touch and a knife inserted in the middle comes out clean.
- Allow the casserole to rest and cool for at least 10 minutes before slicing into 8 squares and serving.
Notes
Nutrition Information (Per Serving)
Calories: 312 kcal Total Fat: 20.4 g Saturated Fat: 7.7 g Sodium: 749 mg Total Carbohydrates: 11.4 g Dietary Fiber: 3.6 g Net Carbohydrates: 7.8 g Total Sugars: 5.8 g Protein: 22.6 g Disclaimer: Values are estimates based on standard USDA data; actuals vary by brands and methods. Net Carbs = Total Carbs - Fiber.Concluding Thoughts
This diabetic breakfast bake is one of my favorite ways to start the day, and I hope it becomes one of yours too. It’s all about finding food that makes you feel good, energized, and satisfied.
I love hearing how you make my recipes your own. If you try a fun variation maybe you add different veggies or a new spice be sure to come back and tell everyone about it in the comments!
