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Easy and Nutritious: Zucchini Tomato Frittata for Diabetes Management

Indulge in a savory delight with our Zucchini and Tomato Frittata recipe, specially crafted for those mindful of their blood sugar levels. This delectable dish combines grated zucchinis, diced red onions, and juicy tomatoes with a blend of spices, all bound together in a fluffy egg mixture. Bursting with flavor and packed with nutrients, this frittata offers a satisfying meal while keeping blood sugar levels in check. Perfect for a hearty breakfast or a light dinner, it's a delicious way to nourish your body and satisfy your taste buds.

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Introduction: A Hangry Friendly Frittata

Hey diabesties! Are you ready for a recipe that’s not only delicious but also friendly for those managing diabetes? Well, get ready to dive into the world of zucchini and tomato frittata – a dish that’s bursting with flavor and goodness.

Let’s talk about why each ingredient in this frittata is a superstar for anyone watching their blood sugar levels.

Zesty Zucchinis: The low-carb superstars

First up, we’ve got zucchinis.

These green machines are not only low in carbs but also high in fiber, which helps slow down the absorption of sugar in the bloodstream.

Plus, they’re packed with vitamins and minerals like vitamin C, potassium, and manganese, making them a nutritious addition to any meal.

Tremendous tomatoes: antioxidant powerhouses

Next on the list is the humble tomato.

Tomatoes are loaded with antioxidants like lycopene, which has been shown to help reduce inflammation and lower the risk of heart disease – a common concern for those of us with diabetes.

Plus, they add a burst of tangy sweetness to this frittata that’ll have your taste buds dancing.

Egg-citing benefits: The protein punch

But wait, there’s more! We can’t forget about the eggs in this dish.

Eggs are a fantastic source of protein, which can help stabilize blood sugar levels and keep you feeling full and satisfied.

Plus, they’re packed with nutrients like vitamin D and choline, which are important for overall health.

Recipe: zucchini and tomato frittata

Now that we’ve covered why these ingredients are so great, let’s get cooking!

Start by preheating your oven to 350°F (180°C) and lining a tart pan with baking paper. Then, grate your zucchinis and squeeze out any excess water. Nobody wants a soggy frittata, am I right?

Next, throw those grated zucchinis into a bowl with some diced red onion, olive oil, eggs, salt, za’atar spice, cayenne pepper for a kick, and self-raising flour to bind it all together. Mix it up until everything is well combined, then pour it into your prepared pan and top it off with some sliced tomatoes.

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zucchini tomato frittata

Zucchini Tomato Frittata


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  • Author: Mila Clarke
  • Total Time: 50 minutes
  • Yield: 8 servings 1x
  • Diet: Diabetic
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Description

Indulge in a savory delight with our Zucchini and Tomato Frittata recipe, specially crafted for those mindful of their blood sugar levels. This delectable dish combines grated zucchinis, diced red onions, and juicy tomatoes with a blend of spices, all bound together in a fluffy egg mixture. Bursting with flavor and packed with nutrients, this frittata offers a satisfying meal while keeping blood sugar levels in check. Perfect for a hearty breakfast or a light dinner, it’s a delicious way to nourish your body and satisfy your taste buds.


Ingredients

Units Scale
  • 2 zucchinis, grated on a large grater
  • 1 red onion, diced
  • 4 fl oz. (120ml) olive oil
  • 5 eggs
  • 1 tsp. sea salt
  • 1 tsp. za’atar spice
  • pinch of cayenne pepper
  • 4.2 oz. (120g) self raising flour
  • 1 large tomato, sliced


Instructions

  1. Preheat the oven to 350°F (180°C). Line a tart pan with parchment paper.
  2. Squeeze out any excess water from the grated zucchinis.
  3. In a large mixing bowl, combine the grated zucchinis, diced red onion, olive oil, eggs, salt, za’atar spice, cayenne pepper and self-rising flour. Mix well until all the ingredients are thoroughly combined.
  4. Pour the mixture into the prepared pan, ensuring it is evenly spread across the base. Top the mixture with the sliced tomato.
  5. Place the pan in the preheated oven and bake for approximately 35-40 minutes, or until the frittata is set and golden brown on top. A toothpick, or knife inserted into the center should come out clean.
  6. Once baked, remove from the oven and allow it to cool for a couple of minutes before slicing.
  7. Serve with a side of salad.
What to eat for breakfast with diabetes: Zucchini Tomato Frittata #diabetes #recipes #shorts

Equipment

Notes

  • This recipe is great for freezing. It will keep for up to one month in the freezer, and 3 days in the refrigerator.
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Category: Breakfast
  • Method: Baking
  • Cuisine: Italian

Nutrition

  • Serving Size: 1 slice
  • Calories: 221
  • Sugar: 1.1 g
  • Sodium: 513.8 mg
  • Fat: 16.4 g
  • Saturated Fat: 2.9 g
  • Carbohydrates: 13.5 g
  • Fiber: 0.9 g
  • Protein: 5.8 g
  • Cholesterol: 116.3 mg

Serve it up: A complete meal solution

Pop that bad boy into the oven and let it bake for about 35-40 minutes, or until it’s set and golden brown on top.

You’ll know it’s done when a toothpick inserted into the center comes out clean. Once it’s ready, let it cool for a couple of minutes before slicing into it.

And there you have it – a delicious, diabetes-friendly zucchini and tomato frittata that’s sure to satisfy your hunger without spiking your blood sugar.

Serve it up with a side of salad for a complete meal that’s as nutritious as it is tasty.

Conclusion: Dive into Deliciousness!

So go ahead, give this recipe a try and let us know what you think! Trust me, your taste buds will thank you.

More diabetes-friendly breakfast recipes

About Mila

Hi! I'm Mila.

I’m earning my Master’s degree in Applied nutrition.

I’m currently an Integrative Nutrition Health Coach living with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

How can I help with your diabetes management?

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