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Your Diabestie Ep 10: Healthcare Realities: Navigating Diabetes, Representation, Change and Advocacy with Corinna Santa Ana

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Today's episode with Corinna Santa Ana is just one of those conversations that I wish could have kept going. We covered so much in today's episode.

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Hi Diabesties,

Today’s episode with Corinna Santa Ana is just one of those conversations that I wish could have kept going. We covered so much in today’s episode.

Corinna is a fantastic diabetes advocate, and if you don’t already follow her, you should check out her writing at type2musings.com.

  1. How the Diabetes online community has changed over the years
  2. Insulin Prices and Global Impact:
    • Corinna discusses the issue of insulin prices in the United States and how the USA makes an impact.
    • She emphasizes the global impact of choices made by companies producing insulin for different regions, affecting diabetes care worldwide.
  3. Commercialization of Chronic Disease:
    • Mila and Corinna discuss the commercialization of healthcare in the U.S. and how chronic diseases, including diabetes, are marketed.
  4. Differences in Healthcare Systems:
    • Mila shares insights from her brother’s experience in Denmark, highlighting the differences in pharmaceutical regulations and advertising restrictions.
  5. Representation and Stereotypes:
    • The conversation touches upon the lack of representation in diabetes advertising, focusing on stereotypes and the need for diversity in marketing materials.
  6. Challenges in Advocacy for Type 2 Diabetes:
    • Corinna delves into the challenges faced by people with type 2 diabetes in online spaces, discussing the less vocal online presence compared to type 1 diabetes.
  7. Industry Influence and Sponsorships:
    • The impact of industry sponsorships and the choices made in elevating certain voices in the diabetes community are explored.
  8. Acknowledging Privilege and Gratitude:
    • Corinna and Mila discuss the importance of acknowledging privilege in accessing healthcare and the need for gratitude despite existing challenges.
  9. Community Engagement and Cultural Sensitivity:
    • The conversation expands to include the importance of engaging with diverse communities and being culturally sensitive in healthcare approaches.
  10. Treating People as Individuals:
    • The overall theme centers around the call for treating people as individuals, understanding diverse experiences, and fostering inclusivity in healthcare representation.

Listeners are encouraged to explore the transcript and related content on at diabestiepod.com

You can find Corinna at Type2musings.com

Your Diabestie Ep 10: Navigating Diabetes, Representation, Change and Advocacy w/ Corinna Santa Ana

Episode Transcript

*Unfortunately tech happens, and only half of my transcription got captured. But, fear not! The podcast is available with transcription on YouTube as well for accessibility.*

Corinna Santa Ana: Insulin prices in the United States. Hey, we can go to Canada and Mexico and buy our insulin there and save some money. Who cares about the impact that has on their domestic insulin supply? 

What’s approved in Europe that isn’t approved here, yet. And how [it’s two] totally different systems with different criteria plus all the marketing stuff. And there’s this whole swath of the [world,] South Asia in particular and Africa and to a large extent, Latin America that totally gets ignored.

 [And] is really experiencing epidemic incidents of diabetes. None of that gets talked about in diabetes awareness month. If you pay attention to the IDF and the World Health Organization, maybe the UN might get a little bit of that. but mostly we, at least here in the United States, don’t. Hear see anything about it, understand that. Yeah, it happens, thousands of miles away, but It ultimately] does have an impact on diabetes care here. Because the same companies that are making insulin for the United States and Europe and North America are making insulin for Africa and Asia and South America and making choices about [it]. How much do they distribute and what proportion of their revenue comes from these regions and what kind of support?

Mila Clarke: Which insulins they discontinue?

Corinna Santa Ana: They are only [going to] sell in some parts of the world, or rebrand and sell as a weight loss drug instead. Now that’s not strictly an insulin, but [you know what] I’m talking about. 

And so, the awareness month does come off to some extent is being very self-serving for sort of the medical industry and the healthcare industry and pharma industries.

: But I don’t think that’s anything unique to diabetes. I think that that whole, fill-in-the-blank Awareness Month

: paradigm feeds into that. Whether we’re talking about breast cancer or diabetes or IBD or mental health or whatever. So yeah.

Mila Clarke: Yeah, it feels like a very wild landscape when. Chronic disease is commercialized. It’s one of those weird things how did this happen in front of us? And

Corinna Santa Ana: It’s like healthcare, who knew it would be [a] big industry? And I mean, I think at least in the United States it’s gotten obviously so, probably in the last. 40, 50 years. But to some extent it always has been.

00:30:00

Mila Clarke: Yeah, okay doing the most while they can before anyone imposes any sort of. Boundary or restriction it’s kind of interesting so my half brother grew up in Denmark and I grew up in the US. We’re six months Age Funny family story you can probably glean what happens there, but he grew up his whole life in Denmark. I grew up my whole life in the United States and earlier this year. He came to visit me in Houston. And so we’re talking just about growing up in the differences of culture and really how

Mila Clarke: medical Brands and pharmaceutical brands in Europe and specifically in Denmark are more heavily restricted and whereas in the US there is Just kind of like do what you want businesses capitalism make money go on and…

Corinna Santa Ana: Yeah.

Mila Clarke: go forth. And the thing that I found really interesting is that while we will see ads for medications for devices for whatever on TV all the time, pushed on the internet all of that kind of stuff in Denmark. It’s heavily restricted, which is also really interesting because one of the big three insulin companies is headquartered In Copenhagen and so I just thought that that was so interesting because we were talking about commercials on TV and he was like, yeah, I don’t think I’ve ever seen a pharmaceutical commercial and I was like, what do you mean and he was like, they don’t air on TV. They’re not allowed to hear. and I was like

Mila Clarke: What do you mean what part our air time and our slots? And so I was thinking about that and it’s so interesting just how and it’s not to say that they don’t have chronic disease in Denmark,…

Corinna Santa Ana: Yeah.

Mila Clarke: but the advertising and the messages are more tailored to Physicians who are prescribing this information and not to patients and consumers who might be the beneficiaries of that medication and it is so interesting but the dichotomy between the two and…

Corinna Santa Ana: Yeah.

Mila Clarke: just how in the US it really is kind of like there are no rules do whatever you want.

Corinna Santa Ana: There are some rules. If I’m not mistaken Denmark also has nationalized healthcare, right? So Yeah.

Mila Clarke: Yes, they do.

Corinna Santa Ana: So I mean, there are rules if you’ve ever had to try to deal with the marketing department of a pharma company or healthcare company. There are restrictions on what they can say.

 But yeah, that I mean they do market more to the end user so to speak, the patient. There is an upside to that which I think is that It has opened up a lot of conversation about between people and their healthcare providers.

: When the advertisements started, man, doctors hated it when somebody would come into their office and say I heard about this thing and maybe I want to take it too and then the doctor’s faced with what is this thing? And do you have the condition that it addresses and will your insurance cover it? And so it did sort of, put a few cracks in that wall between patient and provider hierarchy, where the doctor is all knowing and all seeing and makes all the decisions. But yeah, it’s sort of

also, like I said, it’s the Wild West there. The rules are so narrow and small or light that do you really need to be going to your doctor and say and, I don’t know, I want this thing because I saw it on TV. And not necessarily because I understand what it does or how it could help me. So yeah, I don’t…

00:35:00

Corinna Santa Ana: I guess I don’t see [the] kind of the black and white of it. I don’t see [that] nationalized medicine is all good and private health insurance is all bad. They’re different systems. You got to work them. Sometimes one seems like it’s easier to work than the other. But talk to anybody who lives in England about the National Health Service and waiting six months to see a doctor and having it take a really long time to get a diagnosis or

 not being able to get treatments early on when a complication shows up and having it have to sort of fester before you really get the attention and the medication you need.

 The reasons for that are complicated but it’s neither, or none of them are Nirvana.

Mila Clarke: Yeah, nothing is perfect. You kind of just deal with the systems that you’ve got in the context that you have them and do your best.

Corinna Santa Ana: Yeah, and I think for us in the Western World, we would benefit also from having a bit of, okay maybe I should put my steel shirt on now, a bit of gratitude for the access and that we do have that a lot of people in other parts of the world [don’t]. Not to say don’t advocate for yourself. Don’t push for more when you need more but [things] could be worse.

Mila Clarke: yeah, there’s a certain level of privilege that I don’t think we always acknowledge and not that everybody has the same access or the same resources, but in a lot of ways, especially in the United States, we are fortunate to live in the United States because of the access that we get there are countries where insulin is a second afterthought for that country or where someone who lives in a remote Village can’t travel four hours round trip to go get their insulin pen from a pharmacy because the pharmacy won by not they have to take time. They have to take resources to have to do that. Whereas we have convenience a lot of times here at our doorstep and not always but

Corinna Santa Ana: Yeah.

Mila Clarke: I think more than other places do and I think sometimes we would all be better to recognize and remember that when we’re screaming at each other on. X

Corinna Santa Ana: Fill in the X. yeah.

Mila Clarke: feeling the X

Corinna Santa Ana: I mean, I think there are still places in the world. Where a diagnosis of diabetes is a death sentence.

 Period, end of story.

Thankfully for you and me and most people in the United States’s Most people in the West. That’s not the case.

Mila Clarke: Yeah, absolutely.

Corinna Santa Ana: Yeah.

Mila Clarke: the other thing that I wanted to ask you about and talk to you about is I think advocacy as a whole and who shows up who we see which voices pop up on the Instagram explore page, you share so openly and realistically about living with type 2 diabetes.

Mila Clarke: I think that you are one of the very few voices and what I think is so interesting is that we know that the majority of people living with diabetes in the world are people living with type 2 diabetes.

Mila Clarke: Super interested in what your take is on that.

Corinna Santa Ana: It’s complicated. [Like] most things in life

First of all, I think that online is not necessarily a very welcoming place for a lot of people. And so that puts off a lot of people especially if you’re older or you’re not social media savvy or your culture is one that values.

00:40:00

 privacy. And so social media platforms, the media are not just in and of themselves friendly to everyone.  That’s a part of it.

Corinna Santa Ana: I’ll go back to Scott Johnson again. We were having a conversation and at some point he said there’s people with type 2 diabetes [online, but they’re not talking about diabetes.].

When I asked him about what was behind that statement he said something that was really interesting to me and 

 I think this is based on what type 2 diabetes [treatments used to be].

 What’s there to talk about?If you’re taking metformin along with your statin and

 you do that in 10 seconds in the morning and you get on with your day. Do you feel like you need to find a supportive community [and] have a more complicated conversation? Maybe not. But then, there’s the aspect of what are the three things we’re told to do right? Take your medication, exercise and lose weight. So the exercise and lose weight part there’s a whole other ecosystem that addresses that that’s not particular to diabetes. And so maybe the people who are looking for that kind of support, [are] engaging in that ecosystem. And so

 again, they’re online. They’re just not talking about diabetes.

But I think also industry plays a part. Because industry, through their sponsorships, through their events when they have

 (I’ve forgotten what they call them) they bring a group of patient Advocates to their headquarters or wherever and where they sponsor a conference or a summit or an event, they make very specific choices about who they sponsor.

: I mean ultimately it’s an economic decision because they’re not doing that out of the goodness of their heart. They’re a business. They don’t have a heart. They exist to make money. And so they’re going to lift the voices of people who

 sell the products that they produce which, up until recently, have been primarily aimed at type 1 diabetes. It’s been insulin pumps and CGMs, which only recently have started to be marketed and studied for use with type 2. 

 The big switch is over, the next big sort of wave of industry sponsorships, I think, are going to be around

 the injectables like Ozempic and Wegovy and all of that. Which they’re not marketing as type 2 diabetes medicines. They’re marketing as a way to lose weight. And so, they’re going after,

 in health terms, are going after the obesity market. Which is problematic, especially if you have type 2 diabetes. So

00:45:00

while there’s interest in the industry in type 2 diabetes [it doesn’t necessarily ]

Corinna Santa Ana: match that community. So it’s complicated. I think it’s partly platform, partly people’s inclinations, partly where the money is.

Corinna Santa Ana: The other thing about people with type 2 diabetes [that]

 has been fed to us as unless you see the “actual patient” below [the image], then it’s like some random person we found somewhere in the middle of the country.

 Who may or may not look like anybody who’s going to show up in a fashion magazine or a TV sitcom.

 So there is that too. Just whereas. I mean the reality is type 1, people with gestational, people with LADA…

 They look like everybody. If you go and sit in the waiting room of any endocrinologist, everybody will go through there. Young, old, short, tall, narrow, wide. Light skinned. Freckled skinned. Bald.

 But that’s not what our media feeds to us.

Mila Clarke: yeah, and it’s so unfortunate also because a lot of those companies that make these devices or make these medications or are

Mila Clarke: Responsible for delivering these products in these tools of diabetes management to people with diabetes into the media Narrative of if you’re not skinny tall white beautiful, then you can’t be on this ad you can’t be represented because this is not what people want to see when we know and we have as advocates been crying for representation and wanting to show up in those spaces because people tell us you’re black there’s no way that you can have type 1 diabetes or you’re fat. So there’s no way that you can have type 1 diabetes or this or you’re that or you’re that and so you don’t fit this profile or you aren’t diagnosed when you were young, …

Corinna Santa Ana: Yeah.

Mila Clarke: they’re all of these just horrific stereotypes that I think are rooted in medicine because commonalities averages right? if you see that’s kind of the way that your brain. Is that but there it leaves out? I think the anomalies sometimes but also just people who want to show up and be seen and want to feel like okay, this is made for me because if I see a CGM on somebody who

Mila Clarke: I don’t know runs a million marathons a month and they’re chiseled and muscular and I’m gonna think that’s not a product for me. That’s not a device for me. That’s not something that could even be helpful remotely when we know that the information and the data is super important and it helps people find balance and live better lives and takes a lot of the burden off and so it’s wild to me that we often see just the marketing and the advertising of diabetes. go very conventional if diversity of all types of faith of spirituality of race of age were Incorporated, it would make such a difference in the way that people I think received and responded to those products like

00:50:00

Mila Clarke: I don’t know every time I go to my doctor’s office and I see an ad with a woman of color. I’m always like it always makes me smile because I’m We’re represented at least a little bit. even if it’s just on this poster on the back of the door, I I’m happy to see somebody who even remotely looks like And so it’s interesting to me that still. Companies and I won’t and not all companies but a lot of them don’t understand that if they embraced a wider population of people they would have more customers they could make more money and they would also have I think a little bit of gratitude toward the people who these products are made for that also feel represented.

Corinna Santa Ana: And I think there’s even. Assumptions are made everywhere.

 And that’s part of how we make sense of the world, because imagine living where nothing was for certain. My gosh, talk about free floating anxiety!

 The thing that’s almost even more insulting to me. Is that there’s these new stereotypes coming up about how people are being represented. You know what I’m talking about. You seen it. The older white grandparents and the biracial grandchild, maybe even two right? And it’ll be a boy and a girl. And the girl has to have big curly hair might be able to pick it out into a fro, but it’s at least ringlets. And I just go

who the hell are these people and these advertising agencies? …

Mila Clarke: it feels like I sometimes see as …

 It’s like the one family they knew growing up.

Mila Clarke: but I’ve even been on sets before where I’ve been just watching and they literally have a diversity person that has a clipboard and a checklist okay, we got every single thing marked down in the and…

Corinna Santa Ana: Yeah.

Mila Clarke: I’m just you don’t have to try and make a representation of everyone all at once just talk to real people and you will find the representation, you don’t have to try and make it up like it exists out there.

Corinna Santa Ana: Yes, yes. I can’t remember her name. 

Corinna Santa Ana: A black woman who has Type 1 who makes a point of going to JDRF events. I have to get better at learning people’s names. Because she says “how I feel about the work of JDRF is immaterial. I’m there for the little Black girl who says I see somebody like me who’s grown up. Who has Type 1.: And that can be me.”

 We just need to do more of that.

 I’ve had these conversations with industry people where they’re like… ,

 I remember when one particular company was so proud of the fact that they had set up a system to do translations and their customer support 

 system so you could call and, I don’t know, speak one of 200 different languages and they could find somebody to talk to you. And then the question was but how do we reach that Hispanic market in the United States?

 And I was like you’re telling me you can talk to other languages, but you don’t know how to find us. What?

 And I sat there for a minute and I said first of all, don’t treat us like a monolith. We’re not all the same. Some of us have been here a while. [I’m a] second generation American-born Mexican American. Some of us just got here. don’t. Expect my experience. to be the same as a Dominican who just showed up.

00:55:00

 Oor a Puerto Rican who goes back and forth between the island and Miami.  throughout their life or

A South American who’s landing in the United States to escape political turmoil. And I don’t know, it was like talking to Bambi caught in headlights. They didn’t get it. There is no one way. You have to reach out to the various communities. You have to build those relationships. 

I had another conversation about that with another company and it’s like you’re headquartered in Baltimore, Maryland! Walk out the front door of your headquarters and go talk to people in community clinics. Go talk to people at Johns Hopkins.

 Ask them the questions. They’re the ones that are working with people in your community. You don’t even have to get on a plane. You may not even have to get in a car if you will brave the bus system.

Mila Clarke: And I think our brains are defaulted too to think.

Mila Clarke: Where do we find these people online and it’s online is not the only place where people exist. sometimes you have to Make the effort to meet them…

Corinna Santa Ana: Correct.

Mila Clarke: where they are and that might not be. Them being connected to their cell phone or their computer. They might not even have a cell phone with a screen or a computer.

Mila Clarke: So it’s recognizing that.

Corinna Santa Ana: Yeah, and you mentioned something in passing earlier that really struck me. Just think about if we could

 people in their spirituality and religion. Some of the more interesting healthcare things that are happening are in faith-based health. Where are people getting health screenings? Sunday morning at church.

 You know, what if instead of it being somebody with a tonic to sell it was a research hospital showing up? Who says I know 

that South Asians [are] at greater risk of diabetes. I know that the popular opinion is that

your heritage food is problematic for managing that. What if we come to your community and help you understand what’s happening within your bodies? And you teach us about your daily habits. And we build a curriculum, get it taught in temples across the country. Maybe even take it back to your home country. What if we could look at healthcare as building community.

Mila Clarke: I feel like that is the question to end on.

Mila Clarke: I mean that is Food For Thought just imagine If we treated people like people and…

Corinna Santa Ana: And the angel sang.

 Imagine

Mila Clarke: met them where they were instead of trying to check off a list of things that we want people to be.

Corinna Santa Ana: have or…

Mila Clarke: have

Corinna Santa Ana: look like act like. 

What [if] it’s not just the healthcare establishment? But As a diabetes community. Us as patient advocates.  Us as just people.

Mila Clarke: You gave us a big question and I love it. I feel like that’s the question coming from this episode. One of the questions I was going to ask you is what? Would you want the audience to know or to think about or to walk away from this conversation with and honestly, I think it’s that.

01:00:00

Corinna Santa Ana: I agree.

Mila Clarke: Corinna this is such a good conversation. I’m so happy to have had it with you as we’re winding down. I would love you to tell all of the diabetes where they can find you and where they can find your work.

Corinna Santa Ana: So I’m online My website is Type2musings.com. Mila Clarke: Yeah, definitely have to have another conversation about that because disaster preparedness in itself is such an interesting topic. I live in Texas in Houston specifically where we get hit with the hurricane about every five years. So it’s on the mind sometimes…

Corinna Santa Ana: Yep.

Mila Clarke: but thank you so much for being here. If you are listening to the episode, you can find the transcript the video and the actual podcast recording at your diabestie. my God, why do I get the website wrong every episode? It’s diet bestie pod.com I get it wrong every single time, but You’ll find the episode and you’ll find all of corinna’s information so that you can check out her blog type 2. Things so thank you so much Corinna for having this conversation with me today. I so appreciate it. And like I said before I always loved the depth of conversation we get to have

Corinna Santa Ana: Thank you for having me and my best wishes out to you and everybody listening.

Mila Clarke: thank you so much.

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Another serving?

Diabetes-Friendly Fluffy Egg White Omelet with Prosciutto and Asparagus

If you’ve ever had an omelet so fluffy it felt like biting into a cloud — you’ll love this one.

This Fluffy Egg White Omelet is proof that simple ingredients can create something totally satisfying. It’s one of my go-to breakfasts when I want to keep things light, protein-rich, and quick (because who has time for a complicated morning?).

If you’re watching saturated fats in your diet, this recipe also allows you the ability to add in fats to your taste.

Egg whites are naturally low in carbs and fat, and when whipped, they create that dreamy, souffle-like texture.

The asparagus adds a crisp, springy bite, and the prosciutto? Salty, savory, and indulgent without going overboard on calories. A sprinkle of Parmesan ties it all together with a hint of nuttiness.

Why This Recipe Works for Blood Sugar Balance

This breakfast balances lean protein and fat, which helps slow digestion and keeps you feeling full longer — meaning less of a blood sugar spike after eating. With just 2 grams of carbs per serving, it’s perfect for anyone watching their glucose levels or easing into a lower-carb morning routine.

Pair it with a side of fresh berries or half an avocado for a little extra fiber and healthy fats — both of which support smoother post-meal glucose curves.

Blood Sugar Benefits by Ingredient

IngredientBenefit for Blood SugarWhy It Matters
Egg whitesPure protein, no carbsHelps stabilize blood sugar and support muscle repair without affecting glucose levels.
ProsciuttoLow in carbs, adds flavorProvides satiating fat and protein, reducing cravings and quick spikes.
AsparagusNon-starchy vegetable rich in fiberSlows digestion, promotes fullness, and may help improve insulin sensitivity.
Parmesan cheeseFat + protein comboSlows carb absorption and adds umami flavor with minimal lactose.
ChivesContains antioxidantsAdds flavor without sodium or sugar, and supports overall inflammation balance.
Olive oil & butterHealthy fatsHelp delay glucose release into the bloodstream and keep you satisfied longer.

Ingredients

  • 2 slices prosciutto (0.7 oz / 20g), torn
  • 2 tsp unsalted butter
  • 3 egg whites
  • ½ tsp chives, finely chopped + extra for garnish
  • 2 tbsp Parmesan cheese, shredded
  • 1 oz (30g) asparagus, thinly sliced

Directions

  1. Heat 1 tsp olive oil in a small nonstick pan. Cook the asparagus until soft, then add prosciutto for 30 seconds. Remove and set aside.
  2. Melt butter in the same pan over low heat.
  3. Whisk egg whites with chives, salt, and pepper until frothy. Pour into the pan. Stir gently for about 10 seconds, then stop.
  4. Cover with a lid and cook for 2–3 minutes until the top looks just set.
  5. Add asparagus, prosciutto, and Parmesan to one side. Fold the omelet over and cook 30 seconds more.
  6. Slide onto a plate, garnish with extra chives, and serve warm.

Nutrition Facts (Per Serving)

EnergyCarbsProteinFat
306 kcal2 g37 g15 g

Recipe Details

Print
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Diabetes-Friendly Fluffy Egg White Omelet with Prosciutto and Asparagus


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Description

This breakfast balances lean protein and fat, which helps slow digestion and keeps you feeling full longer — meaning less of a blood sugar spike after eating. With just 2 grams of carbs per serving, it’s perfect for anyone watching their glucose levels or easing into a lower-carb morning routine.


Ingredients

Scale

2 slices prosciutto (0.7 oz / 20g), torn

2 tsp unsalted butter

3 egg whites

1/2 tsp chives, finely chopped + extra for garnish

2 tbsp Parmesan cheese, shredded

1 oz (30g) asparagus, thinly sliced

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Instructions

  • Heat 1 tsp olive oil in a small nonstick pan. Cook the asparagus until soft, then add prosciutto for 30 seconds. Remove and set aside.

  • Melt butter in the same pan over low heat.

  • Whisk egg whites with chives, salt, and pepper until frothy. Pour into the pan. Stir gently for about 10 seconds, then stop.

  • Cover with a lid and cook for 2–3 minutes until the top looks just set.

  • Add asparagus, prosciutto, and Parmesan to one side. Fold the omelet over and cook 30 seconds more.

 

  • Slide onto a plate, garnish with extra chives, and serve warm.

Notes

Pair it with a side of fresh berries or half an avocado for a little extra fiber and healthy fats — both of which support smoother post-meal glucose curves.

  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size:
  • Calories: 306
  • Sugar: 1.3 g
  • Sodium: 1782.2 mg
  • Fat: 15.5 g
  • Saturated Fat: 8.2 g
  • Carbohydrates: 2.2 g
  • Fiber: 0.6 g
  • Protein: 37.6 g
  • Cholesterol: 78.9 mg

More Diabetes-Friendly Recipes

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Diabetes-Friendly Pumpkin Puree

If there’s one ingredient that screams fall vibes louder than pumpkin spice lattes, it’s pumpkin purée.

Grabbing a can from the store is convenient (just double check to make sure it’s pumpkin puree, and not pumpkin pie filling!), making it yourself means you get to control the flavor, texture, and freshness.

Plus, you skip out on any added sugars or preservatives that can sneak into pre-made versions — a win for blood sugar balance!

Pumpkin is naturally rich in fiber, vitamin A, and potassium, all of which support healthy digestion and help your body maintain steady glucose levels.

Research suggests that eating foods high in fiber (like pumpkin!) can improve post-meal blood sugar control by slowing down digestion and glucose absorption.

So whether you’re prepping for a cozy pie, a creamy soup, or a smoothie that tastes like fall in a glass, here’s how to make it from scratch.

Pumpkin Puree on a trivet around fall flavors

Ingredients & Benefits

Ingredients
Pumpkin4 lbs. (1.8 kg), deseeded and halvedNaturally low in carbs and calories, high in beta-carotene and fiber. Helps support stable glucose levels.
Water (for stovetop method)Enough to cover pumpkin chunksKeeps the purée soft without adding calories or fat.

That’s it! No added sugar, no fillers — just pure, wholesome pumpkin goodness.

There are two methods for making your puree. I find them both easy to do, but depending on your kitchen setup, one way may be easier than the other.

Oven Method

  1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment.
  2. Remove the pumpkin stem. Cut the pumpkin in half and scoop out the seeds and fibers (you can roast the seeds later for a crunchy snack!).
  3. Place the halves flesh-side down on the prepared baking sheet.
  4. Roast for 30–45 minutes, or until a knife slides in easily.
  5. Let cool for about an hour. Scoop out the flesh and blend until smooth.

Stovetop Method

  1. Peel, deseed, and chop the pumpkin into chunks.
  2. Boil in water for 20–25 minutes, until tender.
  3. Drain well and let it cool slightly.
  4. Blend until smooth in a food processor or blender.

Storage Tips

  • Store in an airtight container in the fridge for up to 1 week.
  • Freeze in ½-cup portions for up to 3 months — perfect for smoothies or recipes that call for “just a bit.”

Diabestie Tip

Homemade pumpkin purée has about 7g of carbs per serving with no added sugar, making it a smart and satisfying base for your favorite fall dishes. Pair it with a protein source (like Greek yogurt, nuts, or eggs) to balance your blood sugars even more.

Try It In:

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Pumpkin Puree on a trivet around fall flavors

Diabetes-Friendly Pumpkin Puree


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Description

Skip the canned stuff! Learn how to make silky-smooth, naturally sweet pumpkin purée right in your own kitchen — perfect for soups, pies, or cozy fall breakfasts. It’s low in carbs, diabetes-friendly, and oh-so-satisfying.


Ingredients

Units Scale
  • 4 lbs pumpkin (deseeded and sliced into smaller chunks)
  • Water – Enough to cover the chunks of pumpkin.
  • Optional – pumpkin spice, or ground black pepper
Instacart Get Recipe Ingredients

Instructions

Oven Method

  1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment.

  2. Remove the pumpkin stem. Cut the pumpkin in half and scoop out the seeds and fibers (you can roast the seeds later for a crunchy snack!).

  3. Place the halves flesh-side down on the prepared baking sheet.

  4. Roast for 30–45 minutes, or until a knife slides in easily.

  5. Let cool for about an hour. Scoop out the flesh and blend until smooth.

Stovetop Method

  1. Peel, deseed, and chop the pumpkin into chunks.

  2. Boil in water for 20–25 minutes, until tender.

  3. Drain well and let it cool slightly.

  4. Blend until smooth in a food processor or blender.

Notes

Store in an airtight container in the fridge for up to 1 week.

Freeze in ½-cup portions for up to 3 months.

Save and roast the seeds for a delicious snack.

  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Category: Basics, Meal Prep
  • Method: Oven or Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1/4 cup
  • Calories: 39
  • Sugar: 3.7 g
  • Sodium: 5.7 mg
  • Fat: 0.3 g
  • Saturated Fat: 0.2 g
  • Carbohydrates: 9.2 g
  • Fiber: 3.3 g
  • Protein: 1.2 g
  • Cholesterol: 0 mg

Diabetes-Friendly Make-Ahead Egg, Spinach & Feta Wraps

🥗 Why This Recipe works as a great diabetes-friendly breakfast

This breakfast wrap balances protein, fiber, and healthy fats — a trio that helps slow digestion and prevent blood sugar spikes after eating. Each ingredient plays a special role in making this both delicious and diabetes-friendly:

  • Eggs: Provide high-quality protein and essential fats that help keep you full and stabilize blood glucose. Eggs are also rich in choline, which supports brain and liver health.
  • Spinach: Low in carbs but high in fiber, magnesium, and antioxidants that can improve insulin sensitivity and reduce oxidative stress.
  • Feta cheese: Adds creaminess and tang while delivering protein and calcium — both great for satiety. The saltiness also balances the sweetness of the onions and tomatoes.
  • Sun-dried tomatoes: Offer a burst of umami flavor and antioxidants like lycopene, which may support heart health. Using the oil from the jar infuses flavor without needing extra butter or added fats.
  • Onions: Bring a gentle natural sweetness when caramelized — no added sugar needed — and contain prebiotic fibers that nourish gut health.
  • Cream cheese: Helps bind the wrap together and adds richness, making the meal more satisfying. Choose a light version if you’re watching fat intake.
  • Whole grain or low-carb tortillas: These add gentle, complex carbs for energy while providing fiber to slow digestion. If you want fewer carbs, go for a low-carb or high-fiber wrap.

Together, these ingredients create a flavorful, balanced meal that hits the Goldilocks zone for energy — not too high, not too low.

If you want to add this to your meal plan, be sure to visit heygigi.app to

How to Make It

  1. Preheat the oven to 375°F (190°C). Lightly grease a baking dish with ½ tsp oil and line with parchment paper, leaving some overhang. Spray the parchment with another ½ tsp oil.
  2. Cook the veggies: In a large pan, heat the sun-dried tomato oil over medium heat. Add onion and cook 8–10 minutes until golden. Stir in sun-dried tomatoes, then spinach. Cook just until wilted. Season with salt and pepper.
  3. Mix the eggs: In a large bowl, whisk eggs with 1 tsp salt and ¼ tsp pepper. Stir in the spinach mixture. Pour into your baking dish, top with crumbled feta, and bake 10–15 minutes until set.
  4. Assemble the wraps: Let the egg bake cool for 2 minutes. Lift it out and cut into 5 equal pieces. Spread cream cheese on each tortilla, add an egg slice near the bottom, fold in the sides, and roll up tightly.
  5. Toast: Heat a clean pan over medium heat. Place the wrap seam-side down and cook 3–4 minutes per side until golden. You can also air-fry these.

Storage Tips For These Wraps

Wrap individually in foil or parchment.

  • Refrigerate: Up to 3 days.
  • Freeze: Up to 3 months.
  • Reheat: Microwave for 1–2 minutes, or warm in a skillet or 350°F oven until heated through, or air fry for 10 minutes at 350ºF

💡 Diabestie Tip

If you’re using these as part of your morning routine, pair your wrap with a side of berries for extra fiber and antioxidants. You’ll get a gentle boost of natural sweetness — no blood sugar rollercoaster required

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Diabetes-Friendly Make-Ahead Egg, Spinach & Feta Wraps


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Description

Packed with protein, fiber, and flavor, they’ll help you start your day with stable blood sugars and steady energy. Plus, they freeze beautifully — perfect for busy mornings when “homemade” feels impossible.


Ingredients

Units Scale
  • 1/4 cup sun-dried tomatoes, chopped
  • 1 tbsp. oil from sun-dried tomatoes
  • 1 onion, chopped
  • 5 oz. (140g) baby spinach
  • 10 eggs
  • 3 oz. (90g) feta cheese, crumbled
  • 5 tortillas (whole grain or low-carb recommended)
  • 4 tbsp. cream cheese
Instacart Get Recipe Ingredients

Instructions

  • Prep & Preheat:
    Heat the oven to 375°F (190°C). Lightly grease a baking dish with ½ tsp oil. Line with parchment, leaving overhang. Spray with another ½ tsp oil.

  • Sauté Veggies:
    In a large pan, heat the sun-dried tomato oil over medium heat. Add onion and cook 8–10 minutes until golden. Add sun-dried tomatoes and cook for 2 minutes. Stir in spinach and cook until just wilted. Season with salt and pepper.

  • Bake the Eggs:
    In a large bowl, whisk eggs with 1 tsp salt and ¼ tsp pepper. Stir in spinach mixture. Pour into the prepared baking dish and sprinkle feta on top. Bake for 10–15 minutes, or until just set. Let cool slightly.

  • Assemble Wraps:
    Lift the baked eggs from the dish and cut into 5 equal pieces. Spread 1 tbsp cream cheese on each tortilla. Place one egg slice near the bottom, fold in sides, and roll tightly.

 

  • Toast the Wraps:
    Heat a clean pan over medium heat. Cook seam-side down for 3–4 minutes per side until golden and crisp.

  • Prep Time: 10 minutes
  • Cook Time: 20 Minutes
  • Category: Breakfast
  • Method: Stovetop

Nutrition

  • Serving Size: 1 wrap
  • Calories: 335
  • Sugar: 3.4 g
  • Sodium: 371.2 mg
  • Fat: 20.9 g
  • Saturated Fat: 8.6 g
  • Carbohydrates: 19 g
  • Fiber: 3 g
  • Protein: 18.5 g
  • Cholesterol: 398.9 mg

How Glucose Guide’s 18 million item food search database helps you pick better bites and carb count accurately.

At Glucose Guide, our goal is simple: help you understand how different foods affect your blood sugar, and show you the healthy swaps that can make a real difference.

We’re not just tracking calories here—we’re building a tool that helps you connect the dots between what’s on your plate and what happens in your body.

With over 18 million foods (everything from grocery brands to restaurant favorites), our database makes logging smarter, faster, and more useful for daily diabetes management.

a collage of different foods in stacked polaroid fashion

The Importance of Logging Accuracy

When it comes to food logging, accuracy matters—but perfection isn’t the finish line.

Tracking your food helps you understand carbs, protein, fiber, and fat (all of which influence blood sugar), but you don’t need to log every crumb or obsess over flawless entries to see progress.

Consistency is where the magic happens.

Even partial logs give you valuable insights—like which snacks send your glucose on a rollercoaster or which meals keep things steady.

📊 Fun fact: Users who log at least four days in their first week are more likely to show progress toward their health goals than those who don’t. So, do your best, stay consistent, and let go of the pressure to be perfect.

And when accuracy is your priority, Glucose Guide’s barcode scanner, smart search, and (coming soon) voice logging make the process faster and less stressful.

Common Challenges (and How to Beat Them)

If you’ve ever felt unsure about portion sizes or found two wildly different entries for the same food, you’re not alone. Here are some common challenges—and ways to outsmart them:

  • Portion guesswork: A giant burrito might look like “one serving,” but nutritionally, it could be closer to two, or even three.
  • Plate illusions: Bigger plates make portions look smaller, while smaller plates exaggerate size.
  • Food variability: “Chicken salad” at one café isn’t the same as “chicken salad” at another.
  • Crowd-sourced entries: Even in an 18-million-food database, human submissions can vary.

👉 Tips for tackling this:

  • Use a scale or measuring cups occasionally to “train your eyes.”
  • Learn the go-to visuals for your staples (what one tablespoon of peanut butter actually looks like).
  • Check packaging and restaurant nutrition info when available.
  • Remember: awareness is more important than perfection.

Where All Those Foods Come From

Think of our database like a giant food library—except instead of dusty encyclopedias, you’ll find nutrition info that directly supports your blood sugar goals. We build it with:

  • Official sources: Verified nutrition databases and food labels.
  • Restaurants & brands: Everything from chain menus to grocery staples.
  • Community submissions: Add your favorites—we review for accuracy.
  • Quality control: Tech + human review keep things clean and trustworthy.

Tools That Make Food Logging and Carb Counting a Breeze

Logging should feel quick and helpful, not like homework. Here’s how we make it simple:

  • Barcode Scanner: Point, scan, done.
  • Smart Search: Find foods by brand, restaurant, or keywords (“low-carb wrap” vs. “white bread”).
  • Custom Recipes: Save your homemade meals so you can log them again without extra work.
  • Future tools: We’re working toward AI meal recognition and predictive swaps—because logging should be as easy as snapping a photo.

Why This Matters for Your Blood Sugar

Food databases aren’t just about numbers—they’re about insight. With consistent logging, you’ll start to see:

  • Patterns: Which foods cause spikes, which ones keep you stable.
  • Smart swaps: Replace a 45g carb sandwich roll with a 30g wrap and watch the difference in your glucose line.
  • Confidence: Instead of guessing, you’re making choices based on real data and your unique response.

Tips for Getting the Most Out of the Glucose Guide Database

  1. Be specific in searches. “Starbucks Iced Latte Tall” beats “latte” every time.
  2. Use the barcode scanner. Fast + accurate.
  3. Check nutrition info. If a cookie shows “2g carbs,” you know something’s off—flag it.
  4. Log consistently. Even if you don’t log every meal, steady effort reveals patterns.
  5. Explore alternatives. If your fave burger spikes you, check for a bunless or lower-carb option.

The Future of Food Tracking and Carb Counting with Diabetes

We don’t just want to help you track—we want to help you predict and plan. That’s why we’re building toward:

  • Personalized swaps: Learn from your past logs and get smarter suggestions.
  • Glucose insights: Discover how your unique body responds to foods, not just what the label says.

Because your app shouldn’t just keep up—it should help you stay one step ahead.

Glucose Guide’s Diabetes Food Journal gives you tools to learn, experiment, and thrive with diabetes. Every log is another clue in your personal blood sugar story, helping you build habits that feel good and actually work.

Your blood sugar deserves accuracy, flexibility, and maybe even a little fun—and that’s what we’re here for.

👉 Try it today: Explore the database, log your next meal, and see how your choices stack up. And if you’re ready for more, upgrade to premium for custom meal plans, smarter swaps, and deeper insights designed just for you

Crispy Parmesan Eggs: A Low-Carb, High-Protein Diabetes-Friendly Breakfast

If you’ve been around here long enough, you know I love a breakfast recipe that’s quick, comforting, and won’t send my blood sugar on a rollercoaster. These Crispy Parmesan Eggs check all the boxes.

With just three ingredients—Parmesan, eggs, and olive oil—you can whip this up in under 10 minutes.

The best part? The crispy, golden edges of cheese that make it taste almost indulgent while still being friendly to blood sugar balance.

Why I Love This Recipe for Diabetes-Friendly Eating

I’ll be honest: mornings can be chaotic.

Between juggling blood sugars, meds, and just getting everyone out the door, I need something that fuels me without fuss.

Here’s why this recipe works so well: high in protein (26 grams) to help me stay full and keep blood sugars steadier, just 1 gram of carbs per serving so I don’t see big spikes, healthy fats from eggs and olive oil for richness and satiety, and big flavor with minimal effort.

The Parmesan gets golden and crispy and chewy, almost like the edge of a grilled cheese sandwich—need I say more?

Crispy Parmesan Eggs Recipe

Nutrition per serving

  • Calories: 351
  • Carbohydrates: 1 g
  • Protein: 26 g
  • Fat: 27 g

Ingredients (Serves 1, Ready in 10 minutes)

Instructions

  1. Brush olive oil over the bottom of a 10-inch nonstick or cast-iron skillet. Heat on medium.
  2. Evenly sprinkle 2 tablespoons of Parmesan over the base. Cook for about 2 minutes, until the cheese starts to melt.
  3. Crack the eggs on top, cover, and cook for 2–3 minutes until the whites are starting to set.
  4. Uncover, turn the heat to medium-high, and cook for another 1–2 minutes until the edges are crisp. (Careful not to over-brown the cheese—crispy is good, burnt is not!)
  5. Season with salt and pepper. Sprinkle with the last tablespoon of Parmesan before serving.

Tips and Serving Ideas

  • Add avocado slices on the side for extra healthy fats.
  • Pair with a small green salad or sautéed spinach for more fiber.
  • Want a little crunch? Try one slice of whole-grain toast to round out the meal.
  • If you want to do this with fewer eggs, you’re more than welcome to scale the recipe down.
  • If you’re more of a brunch person, this recipe also scales well—just make a bigger batch in a larger skillet, and your guests will love you forever.

More Low-Carb Breakfast Recipes You’ll Love

If you enjoyed this, check out a few more ideas from the blog: Zucchini Frittata, Leek & Bacon Quiche, Resistant Starch Chicken Porridge.

Final Thoughts

This recipe is proof that simple ingredients can make a big impact—on flavor and on blood sugar management. Whether you’re managing diabetes, looking for high-protein meals, or just want something delicious in under 10 minutes, Crispy Parmesan Eggs are a win.

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parmesan eggs on a plate

Crispy Parmesan Eggs: A Low-Carb, High-Protein Diabetes-Friendly Breakfast


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Description

This recipe is proof that simple ingredients can make a big impact—on flavor and on blood sugar management. Whether you’re managing diabetes, looking for high-protein meals, or just want something delicious in under 10 minutes, Crispy Parmesan Eggs are a win.


Ingredients

Scale

1 tsp olive oil

3 tbsp Parmesan cheese, coarsely grated

3 eggs

Salt and black pepper, to taste

Instacart Get Recipe Ingredients

Instructions

  1. Brush olive oil over the bottom of a 10-inch nonstick or cast-iron skillet. Heat on medium.

  2. Evenly sprinkle 2 tablespoons of Parmesan over the base. Cook for about 2 minutes, until the cheese starts to melt.

  3. Crack the eggs on top, cover, and cook for 2–3 minutes until the whites are starting to set.

  4. Uncover, turn the heat to medium-high, and cook for another 1–2 minutes until the edges are crisp. (Careful not to over-brown the cheese—crispy is good, burnt is not!)

  5. Season with salt and pepper. Sprinkle with the last tablespoon of Parmesan before serving.

Notes

  • Add avocado slices on the side for extra healthy fats.
  • Pair with a small green salad or sautéed spinach for more fiber.
  • Want a little crunch? Try one slice of whole-grain toast to round out the meal.
  • Add a little hot sauce or salsa for good kick.
  • Prep Time: 2 minutes
  • Cook Time: 8 minutes
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size:
  • Calories: 317
  • Sugar: 0.7 g
  • Sodium: 2827.4 mg
  • Fat: 23 g
  • Saturated Fat: 8 g
  • Carbohydrates: 1.6 g
  • Fiber: 0 g
  • Protein: 24.5 g
  • Cholesterol: 568.8 mg

💌 If you make this recipe, tag me @thehangrywoman on Instagram—I’d love to see your crispy creations!

🥒 Diabetes-Friendly Zucchini Frittata (Low Carb, High Protein)

A fiber-rich, blood sugar-friendly dinner that’s as nourishing as it is delicious—this Zucchini Frittata is perfect for anyone managing diabetes or looking to stabilize their energy throughout the day.

When I think about the kinds of meals that keep me feeling full, satisfied, and balanced, a frittata almost always comes to mind. It’s quick, it’s flexible, and it checks all the boxes for blood sugar–friendly eating: protein, fiber, and healthy fats.

This zucchini frittata is one of those recipes that proves simple doesn’t mean boring. With just a few ingredients—zucchini, eggs, a little cheese, and shallots—you get a dish that’s rich in protein, light on carbs, and full of flavor. It makes an easy breakfast, a quick lunch, or even a light dinner paired with a side salad.

Finished Frittata on a table with a white background. Bowls of cheese, greek yogurt and zucchini surrounding.

Why I Recommend This Zucchini Recipe for People With Diabetes

As a nutritionist living with diabetes, I always look at food in terms of balance—not restriction. Here’s why this recipe works well:

  • Zucchini adds volume and fiber without much carbohydrate, which helps prevent big spikes in blood sugar.
  • Eggs bring protein and healthy fats, which slow digestion and keep you fuller longer.
  • Cheddar cheese adds protein and calcium, while also making the dish more satisfying.
  • Olive oil contributes heart-healthy fats that support satiety and steady energy.

When you pair these ingredients together, you get a nutrient-dense meal that feels comforting and indulgent while still being aligned with diabetes-friendly eating patterns.

If you’re curious about how different foods can impact your blood sugar, you might also enjoy my post on pairing carbs with protein and fiber—it breaks down exactly why this kind of balance works.

Nutrition Per Serving

  • Calories: 367 kcal
  • Carbohydrates: 9 g
  • Protein: 22 g
  • Fat: 27 g

Serves 3 | Total Time: 45 minutes | Gluten-Free | Low-Carb | High-Protein

Ingredients

  • 2 medium zucchinis, coarsely grated
  • 1 shallot, diced
  • 6 large eggs
  • 3.4 fl oz (100 ml) whole milk
  • 2.8 oz (80 g) cheddar cheese, grated
  • 1 tbsp olive oil, divided (½ tbsp for pan, ½ tbsp for baking dish)
  • Salt and black pepper, to taste

Optional for serving: Greek yogurt and fresh chives

Instructions

  1. Prepare the zucchini
    Wash and coarsely grate the zucchini. Place it in a mesh sieve, sprinkle lightly with salt, and let sit for 10 minutes. This helps draw out excess water so your frittata isn’t soggy. Use your hands or a clean towel to squeeze out as much liquid as possible.
  2. Cook the vegetables
    Preheat your oven to 340°F (170°C). Heat ½ tbsp olive oil in a pan over medium heat. Add the shallot and cook until softened, about 3 minutes. Add the zucchini and sauté for another 6 minutes.
  3. Mix the eggs
    In a large bowl, whisk the eggs and milk. Season with salt and pepper. Stir in the cheese and cooked zucchini mixture.
  4. Bake the frittata
    Brush a baking dish or casserole pan with the remaining olive oil. Pour in the egg mixture and bake for 25–30 minutes, or until the center is set and the top is lightly golden.
  5. Serve
    Slice and serve warm. For a little extra protein and creaminess, add a spoonful of Greek yogurt and sprinkle with fresh chives.

Tips From My Kitchen

  • Make it your own: You can easily swap cheddar for mozzarella, feta, or goat cheese.
  • Add more protein: Crumbled turkey sausage, bacon, or smoked salmon work beautifully here.
  • Storage: Refrigerate leftovers in an airtight container for up to 3 days. Warm gently before serving.
  • Pairing suggestion: I love this with a leafy side salad or roasted veggies for an easy, balanced dinner.

If you’re looking for more meal prep inspiration explore my guide on making a healthy diabetes meal plan.

Final Thoughts

Meals like this zucchini frittata remind me that eating with diabetes doesn’t mean giving up comfort food—it means leaning into meals that satisfy both your taste buds and your body. With its balance of protein, healthy fats, and fiber, this recipe is a simple way to nourish yourself while keeping blood sugars steady.

👉 If you’re looking for another variation, check out my Zucchini Tomato Frittata recipe.

For more quick weeknight dinners, you might also like my diabetes-friendly chili recipe.

💡 Tips for Blood Sugar Success

  • Salt and drain your zucchini before cooking to prevent excess moisture and sogginess.
  • Use full-fat dairy for better blood sugar control and satiety.
  • Store leftovers in an airtight container and enjoy within 3 days for a ready-to-go, balanced meal.

❓ FAQs for this Zucchini Frittata

Can I make this dairy-free?

Yes! Substitute the milk with unsweetened almond or soy milk, and omit the cheese or use a plant-based alternative.

Is this keto-friendly?

Absolutely. With only 9g of carbs per serving and high protein/fat content, this fits into most keto meal plans.

Can I freeze the frittata?

Yes, freeze individual slices in airtight containers for up to one month. Reheat in the oven or microwave before serving.

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🥒 Zucchini Frittata (Low Carb, High Protein)


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No reviews

Description

This zucchini frittata is one of those recipes that proves simple doesn’t mean boring. With just a few ingredients—zucchini, eggs, a little cheese, and shallots—you get a dish that’s rich in protein, light on carbs, and full of flavor. It makes an easy breakfast, a quick lunch, or even a light dinner paired with a side salad.


Ingredients

Units Scale
  • 2 medium zucchinis, coarsely grated
  • 1 shallot, diced
  • 6 large eggs
  • 3.4 fl oz (100 ml) whole milk
  • 2.8 oz (80g) cheddar cheese, grated
  • 1 tbsp olive oil, divided (1/2 tbsp for pan, 1/2 tbsp for baking dish)
  • Salt and black pepper, to taste
  • Optional for serving: Greek yogurt and fresh chives
Instacart Get Recipe Ingredients

Instructions

  1. Prepare the zucchini. Wash and coarsely grate the zucchini. Place it in a mesh sieve, sprinkle lightly with salt, and let sit for 10 minutes. This helps draw out excess water so your frittata isn’t soggy. Use your hands or a clean towel to squeeze out as much liquid as possible.
  2. Cook the vegetables Preheat your oven to 340°F (170°C). Heat ½ tbsp olive oil in a pan over medium heat. Add the shallot and cook until softened, about 3 minutes. Add the zucchini and sauté for another 6 minutes.
  3. Mix the eggs In a large bowl, whisk the eggs and milk. Season with salt and pepper. Stir in the cheese and cooked zucchini mixture.
  4. Bake the frittata Brush a baking dish or casserole pan with the remaining olive oil. Pour in the egg mixture and bake for 25–30 minutes, or until the center is set and the top is lightly golden.
  5. Serve Slice and serve warm. For a little extra protein and creaminess, add a spoonful of Greek yogurt and sprinkle with fresh chives.
Zucchini Frittata will have you fed for DAYS! #diabetesdiet #diabetesbreakfast #shorts #breakfast

Notes

  • Make it your own: You can easily swap cheddar for mozzarella, feta, or goat cheese.
  • Add more protein: Crumbled turkey sausage, bacon, or smoked salmon work beautifully here.
  • Storage: Refrigerate leftovers in an airtight container for up to 3 days. Warm gently before serving.
  • Pairing suggestion: I love this with a leafy side salad or roasted veggies for an easy, balanced dinner.
  • Prep Time: 10
  • Cook Time: 30
  • Category: Breakfast
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 1/6th frittata
  • Calories: 152
  • Sugar: 1.2 g
  • Sodium: 557.8 mg
  • Fat: 11.5 g
  • Saturated Fat: 4.4 g
  • Carbohydrates: 2 g
  • Fiber: 0.1 g
  • Protein: 10 g
  • Cholesterol: 199.4 mg

About Mila

Hi! I'm Mila.

I’m a board certified health and wellness coach and a public health nutritionist with a 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.

Picture of Mila Clarke, MS, NBC-HWC

Mila Clarke, MS, NBC-HWC

Mila Clarke is a Board Certified Health and Wellness Coach, an author, self-taught cook, nutritionist and Integrative Nutrition Diabetes Health Coach, diabetes advocate and founder of Hangry Woman and The Glucose Guide App. Hangry Woman aims to take away the shame and stigma that comes with a diabetes diagnosis and covers topics like diabetes management, cooking, and self-care from the perspective of someone living with the chronic condition. Her book –– The Diabetes Food Journal –– Is one of the most sought after diabetes self-management tools for patients. Her online community – Glucose Guide – offers affordable health coaching, hundreds of diabetes-friendly recipes and community peer support. Mila has been featured by CNN, The New York Times, Eat This Not That, USA Today, Good Housekeeping and WebMD. She contributes to Healthline, The Washington Post, DiaTribe, and EatingWell Magazine. Mila lives in Houston, Texas with her Miniature Poodle, Noodle.

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