The Super Diabetes Site

Tag: breakfast and brunch

  • Air Fryer Crisp Egg Cups

    Air Fryer Crisp Egg Cups

    How to Make Air Fryer Crisp Egg Cups

    This quick and easy breakfast can be prepared in minutes and cooks in the air fryer while you get ready for your day, meaning you can have a warm, satisfying breakfast, even on a busy day! Cooking in the air fryer turns the whole-wheat bread into a crisp shell to hold an egg and slices of ham. Kids will love these cups, too, making it a perfect diabetes-friendly recipe for the whole family.

    Looking for more air fryer recipes? Check out this article.

    This recipe originally appeared in The Easy Air Fryer Cookbook. 
     


    5 min prep time


    13 min cook time


    4servings


    1 egg cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the air fryer, with the air fryer basket in place, to 375°F.
    2. Spray 4 (8-ounce) oven-proof custard cups or ramekins with nonstick cooking spray.
    3. Remove the crusts from the bread and discard or save for other use. Spread one side of the bread with the margarine. Place the bread, margarine-side-down into a ramekin and press gently to shape the bread to the cup. Repeat three more times. Slice the ham into strips about 1⁄2-inch wide. Place the strips in a single layer in the cups. Crack one egg into each cup. Sprinkle with salt and pepper.
    4. Place the filled, uncovered custard cups in the air fryer basket. Air fry for 10–13 minutes or until the eggs are softly set or done as desired. Carefully remove the ramekin from the air fryer basket. Using a hot pad, hold the cup carefully and run a knife around the sides to transfer to a plate.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Kid Friendly
    Quick & Easy
    Budget Friendly
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 egg cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      12g

    • Potassium
      135mg
      3%

    Ingredients

    nonstick cooking spray
    1

    whole wheat bread (toasted)
    4 slice

    trans-fat free tub margarine (such as I Can’t Believe It’s Not Butter)
    1 1/2 tbsp

    deli style ham
    1 slice (about 2 oz)

    large eggs
    4

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • Instant Pot Individual Egg and Vegetable Frittatas

    Instant Pot Individual Egg and Vegetable Frittatas

    How to Make Instant Pot Individual Egg and Vegetable Frittatas

    Individual egg frittatas packed with veggies and topped with cheddar cheese make a perfectly-portioned breakfast! The Instant Pot does most of the work for you, and produces perfectly-cooked, tender frittatas. You can enjoy them right away, or make them ahead of time for weekday breakfasts on the go.

    Trying to cut carbs? Instead of corn, use any other nonstarchy vegetable you have on hand. Frittatas are a great way to use up leftover veggies before they go bad.

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    15 min prep time


    20 min cook time


    4servings


    1 frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat four (6-oz.) ramekins with cooking spray. Divide the corn, kale, bell pepper and onions evenly between the ramekins. Press down with back of spoon to pack slightly.
    2. Whisk together the eggs, egg whites, thyme and 1/4 tsp. salt in a 2-cup measuring cup with a spout or a medium bowl and slowly pour over each serving. Coat four 6-inch squares of foil with cooking spray and cover cups individually with a sheet of foil, coated side down.
    3. Add 1 cup water to pressure cooker pot, add trivet and 3 ramekins. Stack the fourth ramekin on top of other ramekins. Seal lid, close valve, press Manual button to 10 minutes. Use a natural pressure release for 10 minutes followed by a quick pressure release.
    4. When valve drops, carefully remove the lid. Remove ramekins and remove foil. Sprinkle evenly with the remaining 1/8 tsp. salt and cheese. Let stand 5 minutes for peak flavors and texture
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Breakfast and Brunch
    Budget Friendly
    Gluten-Free
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 frittata


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      16g

    • Potassium
      410mg
      9%

    Ingredients

    canned or frozen corn kernels
    1 1/3 cups

    chopped kale
    1 cup

    chopped red bell pepper
    1 cup

    finely chopped green onion
    1 cup

    eggs
    4

    egg whites
    4

    dried thyme
    1/4 tsp

    salt (divided use)
    1/4 tsp plus 1/8 tsp

    water
    1 cup

    reduced-fat sharp cheddar cheese (grated)
    2 oz

  • Mini Vegetable Frittata

    Mini Vegetable Frittata

    How to Make Mini Vegetable Frittata

    Frittate, as they are called in Italy, can be downsized into mini portions for the perfect low carb breakfast on-the-go. This version calls for mushrooms, leeks, and zucchini, but you could make these with any seasonal vegetables. Try artichokes and asparagus in the spring, tomatoes and eggplant in the summer, or fennel and roasted peppers in the fall.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    10 min prep time


    20 min cook time


    6servings


    2 Mini Frittatas

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. Heat olive oil in a large, wide, ovenproof skillet over medium-high heat. Add the onion and saute, stirring occasionally, until softened and golden (about 4 minutes). Add the mushrooms and zucchini, and cook until browned (about 4 minutes). Add the leeks, stir, and cook for another 4 minutes. Remove from heat, and set aside until cooled.
    3. In a large bowl, whisk together the beaten eggs, basil leaves, and pecorino cheese. Add the cooled vegetables to the egg mixture and stir to combine.
    4. Grease a 12-hole muffin tin with nonstick cooking spray and distribute the egg and vegetable mixture evenly into the holes, filling each 1/2-3/4 of the way. Put muffin tin in the oven and bake until the frittata tops are golden and the eggs are set, about 8-10 minutes. Allow to cool slightly and serve.
    Low Carb
    Mediterranean
    Vegetarian
    Quick & Easy
    Gluten-Free
    Breakfast and Brunch
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    Nutrition facts

    6 Servings



    • Serving Size

      2 Mini Frittatas


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        3.6g

        18%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      7g

    • Potassium
      310mg
      7%

    Ingredients

    olive oil
    1/4 cup

    medium yellow onion (cut into very thin slices)
    1

    shiitake mushrooms (stemmed and cut into very thin slices)
    1 pints

    large zucchini (diced)
    1

    small leeks (white and light green parts rinsed and finely chopped)
    2

    large eggs (beaten until foamy)
    4

    basil leaves (hand torn)
    8

    grated pecorino romano cheese
    1/4 cup

    nonstick cooking spray
    1

  • Omelet de Verduras

    Omelet de Verduras

    How to Make Omelet de Verduras

    Agregar muchas verduras a su comida matutina los recarga de energía con excelentes nutrientes. Esta receta es una estupenda manera de empezar el día. No es necesario comprar el desayuno en la ventanilla de la pastelería o cafetería. El tiempo que nos toma ir al restaurante y esperar para pedir el desayuno en el drive-through lo podemos pasar preparando un desayuno saludable como este. ¡Que tengan un día maravilloso!

    To see this recipe in English, go here.


    10 min prep time


    15 min cook time


    4servings


    1/4 de tortilla

    Print Recipe >

    Step-By-Step Instructions:

    1. Calentar el horno a 350°F.
    2. En una vasija echar el cebollín, brócoli, tomate, espinaca, sal, ajo en polvo, orégano, pimienta y pimentón. Mezclar bien los ingredientes para asegurarse de que las especias cubran bien las verduras.
    3. Calentar a fuego medio una sartén antiadherente que se pueda meter al horno. Agregar los vegetales de la vasija y sofreír hasta que los ingredientes estén cocidos por dentro, aproximadamente 2 minutos.
    4. Echar la leche a la vasija con los huevos batidos y batir brevemente para incorporar. Agregar la mezcla de huevos a la sartén, y mezclar con un cucharón de madera o plástico. Asegurarse de que todos los ingredientes estén repartidos uniformemente.
    5. Colocar la sartén en la rejilla del medio del horno y hornear 10 minutos. Para verificar que la tortilla esté lista, insertar un palito de dientes en el medio; si sale limpio, la tortilla está cocida por dentro.
    6. Retirar del horno y enfriar en la estufa 1-2 minutos para que los huevos se cuajen más y no se desmoronen al servir. ¡A disfrutar!
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Recetas en español
    Latin American
    Mexican/Southwestern
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 de tortilla


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      350mg
      7%

    Ingredients

    cebollines (green onion) (cortados en rodajas finas)
    2 tallos

    brócoli (en rodajas finas )
    1 taza

    roma (plum) tomatoes (lavados y cortados en cubos pequeños)
    1/2 taza

    espinaca (lavada y cortada en tiras delgadas)
    1 taza

    sal kosher
    1/2 cdta.

    ajo en polvo
    1 cdta.

    orégano seco
    1 cdta.

    pimienta negra gruesa
    1/4 cdta.

    pimentón español ahumado (paprika)
    1/2 cdta.

    huevos (batidos)
    4

    leche descremada
    1/2 taza

  • Fruit-Filled Pancake Puffs

    Fruit-Filled Pancake Puffs

    How to Make Fruit-Filled Pancake Puffs

    This elegant puffed pancake can be a decadent breakfast or a light dessert to satisfy a sweet tooth. Try different fruit and yogurt combinations to add variety.


    5 min prep time


    25 min cook time


    2servings


    1 puff

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degree F. Lightly coat two 8-oz ramekins (4-inch diameter) with cooking spray. Set aside.
    2. In a medium bowl, whisk together the egg substitute, flour, milk, oil, vanilla, and salt until smooth. Pour half the batter into each ramekin. Set the filled ramekins on a baking sheet.
    3. Bake for 20 to 25 minutes, or until golden brown and puffy. Remove from the oven. Using the tip of a knife, gently pierce each pancake in one place. Allow to stand for 5 minutes so you don’t burn your fingers when handling the ramekins.
    4. Meanwhile, in a small bowl, gently stir together the raspberries and strawberries. Spoon half of the berries over each cooled pancake, then dollop each with 1 tablespoon yogurt.
    Low Carb
    Breakfast and Brunch
    Cooking for 1 or 2
    Dessert
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 puff


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      5g

    Ingredients

    nonstick cooking spray
    1

    egg substitute
    1/4 cup

    flour
    2 tbsp

    skim milk
    2 tbsp

    canola oil
    2 tsp

    vanilla extract
    1/4 tsp

    salt
    1/8 tsp

    raspberries
    2 1/2 oz

    strawberries (sliced)
    6

    mixed berry yogurt
    2 tbsp

  • Blueberry Sauce

    Blueberry Sauce

    How to Make Blueberry Sauce

    This sauce is packed with flavor and transforms the simplest plain yogurt into a zesty dessert. Use it to top Oatmeal Pecan Pancakes instead of syrup for a nutrient-packed breakfast.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner.


    15 min cook time


    6servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a nonstick skillet, saute blueberries in canola oil over low heat for about 10 minutes, until you can easily mash the berries.

    2. Add lime juice and cook another 5 minutes. Remove from heat and stir in vanilla extract.

    Kidney-Friendly
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kid Friendly
    Sauces
    One Pot
    Breakfast and Brunch
    Dessert
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      0g

    • Potassium
      50mg
      1%

    Ingredients

    Fresh Blueberries
    2 cup

    canola oil
    1 tsp

    lime (juiced)
    1 whole

    vanilla extract
    1/2 tsp

  • Oatmeal Pecan Pancakes

    Oatmeal Pecan Pancakes

    How to Make Oatmeal Pecan Pancakes

    Finely chopped oats can make an easy, whole-grain alternative to wheat flour in many recipes such as these pancakes. Add ¾ cup fresh blueberries for a higher fiber topping!

     


    10 min prep time


    15 min cook time


    6servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. Using a food processor, process the oats to a flour-like consistency. Mix oats and baking powder in a small bowl and set aside.

    2. In a separate bowl, mix eggs, milk, mashed banana, and vanilla. Add to dry ingredients, and mix until just combined. Then fold in pecans.

    3. Heat oil in nonstick skillet over medium heat. Drop 1/4 cup of batter onto the hot skillet to make each pancake. Cook until lightly brown on both sides.

    Kid Friendly
    Comfort Food
    American
    Vegetarian
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      114mg
      2%

    Ingredients

    quick cooking oats
    1 cup

    baking powder
    1 1/2 tsp

    eggs
    2 large

    skim milk
    1/3 cup

    banana(s) (mashed, approximately 1/3 cup)
    1/2 med

    vanilla extract
    1/2 tsp

    chopped pecans
    2 tbsp

    canola oil
    1 tbsp

  • Eggs Benedict with Silken Hollandaise Sauce

    Eggs Benedict with Silken Hollandaise Sauce

    How to Make Eggs Benedict with Silken Hollandaise Sauce

    There are some rich foods that aren’t easily made over into flavorful, healthful choices. Thankfully, Eggs Benedict is a dish that’s done here successfully. The silken tofu gives the sauce a velvety mouth feel that’s unmatched. Plus, the sauce is so peppy you may never go back to regular hollandaise sauce.

    For a vegetarian version, try with seasoned, steamed spinach, kale, or roasted asparagus in place of the ham.

    Find this recipe and more in our cookbook, The All-Natural Diabetes Cookbook. To order directly from the American Diabetes Association, click here.


    20 min prep time


    10 mintues cook time


    6servings


    1 topped muffin half

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree the tofu, lemon juice, evaporated milk, butter, mustard, worcestershire sauce, and cayenne pepper in a blender on low speed until smooth, about 30 seconds.
    2. Place the mixture in a small saucepan over medium-low heat. Simmer until hot, about 5 minutes.
    3. Meanwhile, top each toasted muffin half with a ham slice, then a poached egg. Top each with about 3 tablespoons of the hot silken hollandaise sauce and serve.
    4. Fresh Fact: To poach eggs, bring about 3 inches of water to boil in a large, shallow skillet over high heat. Turn off the heat and add eggs at once by breaking them directly into the water. Immediately cover pan with a tight-fitting lid. Allow eggs to cook undisturbed until done as desired, about 4 minutes. Remove the eggs with a perforated spatula or large slotted spoon and drain on paper towels.
    French
    Sauces
    Foodie
    Breakfast and Brunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 topped muffin half


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      175mg

      58%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      14g

    • Potassium
      255mg
      5%

    Ingredients

    organic silken tofu (about 1/2 cup, undrained)
    4 oz

    lemon juice
    2 tbsp

    evaporated skim milk
    2 tbsp

    unsalted butter
    1 tsp

    Dijon Mustard
    2 tsp

    Worcestershire sauce
    1 tsp

    cayenne pepper
    1 pinch

    whole-wheat English muffins (split in half and toasted)
    3

    deli-style smoked ham (pan-grilled or oven heated)
    6 (3/4 oz) slices

    eggs (Poached, see Fresh Fact)
    6

  • Blueberry Almond Pancakes

    Blueberry Almond Pancakes

    How to Make Blueberry Almond Pancakes

    High fiber, lower in carbs, gluten free, no added sugar, and high in protein – these are not your average pancakes! How did we do it? We replaced wheat flour with almond flour, used a mashed banana instead of sugar, and added ground flax seed for extra fiber. Just one of these pancakes will power you through your morning!


    10 min prep time


    25 min cook time


    6servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the eggs, egg whites, ricotta cheese, vanilla, almond milk, banana, lemon juice, and lemon zest to a blender. Blend until smooth.
    2. In a small bowl, combine the almond flour, ground flax seed, and baking powder. Add the dry mixture to the liquid mixture in the blender and blend until smooth.
    3. Coat a nonstick saute pan with cooking spray and place over medium heat. Scoop a scant 1/3 cup of the pancake batter into the pan and top with 4-5 blueberries. Let cook until the edges begin to brown (2-3 minutes); then flip the pancake to continue to cook an additional 2-3 minutes. Remove from the pan and repeat the process for the remaining 5 pancakes.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Breakfast and Brunch
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      380mg
      8%

    Ingredients

    eggs
    2

    egg whites
    2

    light ricotta cheese
    3/4 cup

    vanilla extract
    1/2 tsp

    unsweetened vanilla almond milk
    1/4 cup

    large ripe banana
    1

    lemon (juiced and zested)
    1

    almond flour
    1 cup

    ground flax seed
    1/2 cup

    baking powder
    1 tsp

    nonstick cooking spray
    1

    blueberries
    1/2 cup

  • Ingrid Hoffmann’s Quinoa and Beans Casamiento

    Ingrid Hoffmann’s Quinoa and Beans Casamiento

    How to Make Ingrid Hoffmann’s Quinoa and Beans Casamiento

    Casamiento is often served as part of a Salvadoran breakfast. It is basically a dish made with leftover rice and beans. By changing out the rice for quinoa, the whole meal changes with this amazing super food that is loaded with nutrition and fiber.

    Find this recipe and more in our bilingual cookbook, Latin Comfort Foods Made Healthy, by Ingrid Hoffmann. To order directly from the American Diabetes Association, click here


    10 min prep time


    33 min cook time


    8servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the water to a boil in a medium saucepan. Add the quinoa and boil until the liquid has almost evaporated. Reduce the heat to medium low and cook, loosely covered, until the quinoa is tender, about 20 minutes. Remove from the heat and fluff with a fork.
    2. Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the onion, bell pepper, and garlic and cook, stirring occasionally, until the vegetables are tender, about 8 minutes. Add the beans, broth, tomato sauce, salt, and pepper, and cook 5 minutes.
    3. Stir in the quinoa and heat through.
    Mexican/Southwestern
    Dinner
    Breakfast and Brunch
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    Nutrition facts

    8 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      360mg
      8%

    Ingredients

    water
    2 cup

    uncooked quinoa (rinsed)
    1 cup

    olive oil
    1 tbsp

    onion(s) (finely chopped)
    1

    green bell pepper (finely chopped)
    1

    garlic (minced)
    1 clove

    kidney beans (rinsed and drained)
    15.5 ounce can

    unsalted vegetable broth or unsalted chicken broth
    1/4 cup

    no-salt-added tomato sauce
    1/4 cup

    salt
    1/2 tsp

    black pepper
    1/2 tsp