Diabetes-Friendly Breakfast Baked Tomatoes, Beans & Egg Frying Pans »Hangli Woman®

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A hearty one-bread meal with a balanced blood sugar level, this grilled tomato, bean and egg frying pan blends fiber-rich legumes, antioxidant-packed vegetables and high-quality protein to create a low-glycemic, deep and satisfying dish.

Ideal for any time is a simple way to nourish the body while supporting stable energy levels and hunger control control.

Recipe highlights

How this recipe supports blood sugar balance

Beans – High in soluble fiber and resistant starch, the beans slow the digestion and absorption of carbohydrates, reduce post-lactic sugar spikes and promote satiety.

Tomatoes – Low carbohydrates, rich in lycopene, tomatoes provide antioxidant support, naturally low glycemic, combat inflammation and support insulin sensitivity.

Spinach – Add volume and nutrients without increasing carbohydrates The magnesium-rich green green color is perfect for regulating insulin.

Eggs – The complete protein source, eggs slow the blood glucose response in your diet, provide choline, and support liver and metabolic health.

Ham – Adds lean protein and flavor without any additional carbohydrates. For a cleaner choice, choose nitrate-free ham.

Ingredients (serve 2)

2 x 14 oz (400g) canned cans, San Marzano tomatoes (or canned tomatoes)

Instructions

Simmer the base – Combine the tomatoes and drain the mixed beans in an ovenproof pan or in a shallow oven safe dish. Simmer over medium heat for 10 minutes until the mixture is slightly thicker. Add lush greens – stir in the spinach and cook for another 5 minutes until wilted. Grill eggs and ham – Preheat the broiler (grilled) to medium level. Make four small wells in the mixture and crack eggs in each one. Pour ham around the egg. Finish under a broiler – bake for 4-5 minutes or until the egg whites are cooked and the yolks are still tender. Serve and Enjoy – Serve directly from the pot. Add a slice of low GI bread if necessary (optional, not included in nutritional information). Create an ovenproof frying pan or shallow baking dish stove and broiler (grill) spoon egg well

🍽Nutrition per serving

Calories: 465 kcal Carbohydrates: 54g Protein: 37g Fat: 13g

Tips for creating the most diabetic-friendly version of this diet.

Use low-sodium beans and unsalted tomatoes to manage sodium. For the vegetarian version, replace the ham with a grilled halumi or tempe. Add red chili pepper flakes or chili sauce to add extra heat.

Serving proposal

faqs

Can I make this in advance? yes. Prepare the base ahead and bake the eggs and ham when ready.
Is this dish diabetes-friendly? Yes – it is built around fiber, protein and complex carbohydrates, all of which help regulate blood sugar levels.
Can I freeze leftovers? The base of the tomato beans can be frozen. Add fresh eggs and ham before reheating.

Need help with carb carb counting or diabetes diet plan?

If you want to navigate diabetes or improve your blood sugar management, download the Glucose Guide app.

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