I have such a soft spot for those big, comforting breakfast casseroles. You know the ones I mean—loaded with bread, cheese, and ham, they were the star of every holiday brunch. When I was first diagnosed, I thought those cozy mornings were a thing of the past. I was so worried my food would be boring from then on.
I was wrong! It just meant getting a little creative in the kitchen. I was determined to recreate that satisfying, savory flavor in a way that loved my body back. This Savory Smoked Ham and Egg Bake is the result. It’s the perfect high protein diabetic breakfast that gives me all that comfort without the blood sugar roller coaster. It’s rich, cheesy, and just plain delicious.
Enjoy a High Protein Diabetic Breakfast That Tastes Like Comfort
The biggest question I get is “what is a good breakfast for a diabetic?” It’s one that doesn’t spike your blood sugar but still keeps you full until lunch. This high protein diabetic breakfast is the answer. The magic of this diabetic breakfast casserole is in a few simple, smart swaps.
First, we ditch the mountain of white bread. Instead, we use just one slice of high-fiber, whole-grain bread at the bottom. It soaks up all that delicious egg custard but adds fiber to slow everything down.
We also swap high-sugar evaporated milk for unsweetened almond milk and add a scoop of ground flaxseed. This boosts the fiber and healthy fats, making this bake incredibly satisfying.
Get Rich, Savory Flavor in Every Single Bite
When you manage blood sugar, flavor is your best friend. We don’t need tons of salt or sugar to make food taste amazing.
For this healthy ham and cheese egg bake, the secret is smoked paprika. It gives the eggs a deep, smoky flavor that pairs perfectly with the salty (but low-sodium!) ham. We also use a really good, sharp cheddar cheese. A little goes a long way and adds a huge punch of flavor. The fresh chives on top add a final, fresh pop of oniony brightness.
Your Questions Answered for the Perfect Bake
I know you might have some questions, especially if you’re new to this way of eating. Let’s clear up a few!
1.Are eggs and ham good for diabetics?
Yes, in moderation! Eggs are a fantastic source of protein and healthy fats with zero carbs. The key with ham is to choose a low-sodium, nitrate-free brand to keep it heart-healthy. They make a wonderful team for a filling breakfast.
2.Can I make this ahead of time?
Absolutely! This recipe is designed to be made ahead. You assemble it the night before, pop it in the fridge, and just bake it in the morning. It’s one of my favorite easy low carb breakfast ideas for diabetics because the work is already done!
3.Can I use different ingredients?
For sure. You could swap the ham for cooked, crumbled breakfast sausage. You could also use different veggies—finely chopped spinach or mushrooms would be delicious!
Here is the full recipe for my favorite savory, satisfying egg bake.
Savory Smoked Ham and Egg Bake
Ingredients
Method
- Lightly coat two individual 10 to 12 oz ramekins or one small 5×5 inch casserole dish with non-stick spray. Press the bread firmly into the bottom to cover, patching as needed.
- In a medium bowl, whisk the eggs, almond milk, flaxseed, smoked paprika, garlic powder, and black pepper until smooth and slightly frothy.
- Pour the custard evenly over the bread.
- In a small bowl, toss the ham, bell pepper, and cheddar. Sprinkle evenly over the custard.
- Cover tightly and refrigerate for at least 5 hours or overnight.
- Preheat the oven to 350°F (175°C). Uncover and discard the plastic wrap. Let rest at room temperature for 15 minutes.
- Bake until the center is set and an instant-read thermometer inserted in the center reads 165°F. Bake 20 to 22 minutes for two ramekins, or 25 to 30 minutes for a 5×5 inch dish.
- Rest 5 minutes, garnish with chives, and serve.
Notes
Nutrition Information (Per Serving)
Calories: 347 kcal Total Fat: 21.4 g Saturated Fat: 7.5 g Sodium: 616 mg Total Carbohydrates: 9.9 g Dietary Fiber: 2.1 g Net Carbohydrates: 7.8 g Total Sugars: 1.3 g Protein: 28.9 g Disclaimer: Values are estimates based on standard USDA data; actuals vary by brands and methods. Net Carbs = Total Carbs - Fiber.This recipe is proof that you can take back your favorite meals. Managing blood sugar isn’t about restriction; it’s about smart, delicious reinvention. This high protein diabetic breakfast starts your day with pure satisfaction and steady energy. You don’t have to miss out on anything!
I love hearing how you make my recipes your own. If you try a fun variation maybe with different spices or veggies be sure to come back and tell everyone about it in the comments!
