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Roasted Butternut Squash and Eggs with Pecans

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My roasted butternut squash with eggs and pecans is the perfect dish to add to your meal plan. It’s rich in protein and fiber, low in calories, and bursting with the warm, fall flavors that I enjoy most.

Fall is such a comforting and warming time, and I always find butternut squash on the menu.

When you’re living with diabetes, finding recipes that are both delicious and nutritious is key to maintaining a balanced diet.

Hey! A quick note before you start reading!

I’m Mila Clarke, The Hangry Woman! I’m a Board Certified Health and Wellness Coach and I help people like myself living with diabetes find our strength and feel less shame and loneliness, so we can face diabetes head-on without fear, or judgment.

If you want an ad-free experience, become a paid member of Glucose Guide. You’ll get 30 new recipes each month, personalized health coaching, and the support of a welcoming community. If you’re not ready to commit, you can download the app for free and try it out!

Why Butternut Squash?

Buttnernut squash on a baking sheet with eggs.

Butternut squash is a fantastic choice for those of us living with diabetes.

This vibrant orange vegetable is high in fiber, which helps regulate blood sugar levels by slowing down glucose absorption.

Its natural sweetness provides a delightful contrast to savory dishes, making it a versatile ingredient for any meal.

Making the Most of Eggs

Eggs are a powerhouse of nutrition. They are rich in protein and healthy fats, which help keep you full and satisfied.

In this recipe, eggs add a creamy texture and are a great source of vitamins and minerals like Vitamin D and choline—essential for a healthy body.

The Crunch of Pecans

Pecans are optional, but they bring a delightful crunch and a nutty flavor to the dish. They’re packed with healthy fats and antioxidants, which are great for heart health. If pecans aren’t your thing, try walnuts or skip the nuts altogether for a simpler version.

Seasonal Goodness

Fall is the perfect time to enjoy butternut squash at its peak, providing the freshest flavor and nutrients. Plus, using seasonal produce is a great way to support local farmers and reduce your carbon footprint.

Step-by-Step Recipe

Ingredients

Instructions

  1. Preheat Your Oven: Set your oven to 400°F (200°C) and prepare a baking sheet lined with aluminum foil.
  2. Prepare the Squash: Cut the butternut squash in half lengthwise and scoop out the seeds with a large spoon.
  3. Roast the Squash: Brush the cut side of the squash with olive oil. Place it cut side down on the baking sheet and roast for 20 minutes.
  4. Add the Eggs: Remove the squash from the oven, flip it over, and carefully crack an egg into each hole. Season with salt, black pepper, nutmeg and turmeric.
  5. Finish Roasting: Return the squash to the oven and roast for another 20 minutes, until the eggs are cooked to your liking.
  6. Serve and Enjoy: Once cooked, remove from the oven and sprinkle with chopped pecans if desired.

Nutritional Benefits for Diabetes

This dish strikes the perfect balance between taste and blood sugar balance, offering:

  • Fiber from butternut squash to help stabilize blood sugar levels.
  • Protein from eggs to promote fullness and prevent blood sugar spikes.
  • Healthy fats from pecans for added heart health benefits.

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butternut squash on parchment paper with an egg where the scooped seeds would be and pecans sprinkled on top.

Roasted Butternut Squash and Eggs with Pecans


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  • Author: Mila Clarke
  • Total Time: 60
  • Yield: 2 servings 1x
  • Diet: Diabetic

Description

Discover diabetes-friendly delights with our Roasted Butternut Squash & Eggs with Pecans recipe! A perfect blend of taste and blood sugar balance, this dish is rich in protein, fiber, and essential vitamins.


Ingredients

Units Scale


Instructions

  1. Preheat the oven to 400°F (200°C). Prepare a baking sheet lined with aluminum foil.
  2. Cut the butternut squash in half lengthwise and use a large spoon to remove the seeds. Discard the seeds.
  3. Brush the cut side of the squash with olive oil and place it cut side down on the baking sheet.
  4. Place the squash into the oven and roast for 30 minutes. Use a fork to check its doneness at this point, you should be able to easily pierce the squash with a fork.
  5. Remove the squash from the oven, flip it over, cut side up, and carefully crack an egg into each hole. Season with salt, black pepper, nutmeg and turmeric, then return to the oven and roast for a further 8-10 minutes, or when the egg is cooked to your desired hardness.
  6. Once cooked, remove from the oven, garnish with chopped pecans and serve.

Notes

  • Pecans are optional, and you can also swap them out for your favorite nut.
  • Prep Time: 15
  • Cook Time: 45
  • Category: Main Dish
  • Method: Roasting
  • Cuisine: American

Nutrition

  • Serving Size: 1/2 butternut squash
  • Calories: 281
  • Sugar: 9.4 g
  • Sodium: 126.3 mg
  • Fat: 18.6 g
  • Saturated Fat: 3.4 g
  • Carbohydrates: 24 g
  • Fiber: 5.6 g
  • Protein: 9 g
  • Cholesterol: 186 mg
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About Mila

Hi! I'm Mila.

I’m a board certified health and wellness coach and a nutritionist. I’m earning my Master’s degree in Applied nutrition.

I live 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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