A Low-Carb, High-Protein Diabetes-Friendly Breakfast » Hangry Woman®

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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

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

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

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

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!)

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