The Super Diabetes Site

Tag: comfort food

  • Vegan Cinnamon Apples

    Vegan Cinnamon Apples

    How to Make Vegan Cinnamon Apples

    Look no further for the perfect apple recipe! Savor the simple magic of autumn in every bite with these tender apple slices bathed in a dairy-free, rich, spiced caramel sauce. The subtle sweetness of Splenda Stevia balances perfectly with the warm embrace of cinnamon and cloves, making this snack perfect for a chilly evening or as a delightful topping for your favorite vegan treats. 


    10 min prep time


    30 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut  apples into wedges, removing the core. Slice the wedges so they are ¼-inch thick. 

    2. Add the apples to a large skillet with ½ cup water. Cover and cook over medium to medium-high heat for 10 minutes, until the apples become slightly soft. Stir occasionally.

    3. Add salt and half of the vegan buttery spread to the skillet. Stir until all the apple chunks are coated. Continue to cook until they get slightly browned and to your desired level of softness.

    4. Stir in the rest of the spread, sweetener, cinnamon, cloves, and vanilla.

    5. Stir to coat the apples in all the spices. Remove from heat and serve!

    Comfort Food
    American
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Dessert
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3.5g

      4%

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        11g
      • Added Sugars
        0g

        0%

    • Protein
      0g

    • Potassium
      4mg
      <1%

    Ingredients

    apple
    5 med

    water
    1/2 cup

    sea salt
    1/2 tsp

    vegan buttery spread
    2 tbsp

    Splenda® Stevia Sweetener Jar
    1 tbsp

    ground cinnamon
    1 1/2 tsp

    ground cloves
    1/2 tsp

    vanilla extract
    1/2 tsp

  • Parmesan Tofu with Butternut Squash Noodles

    Parmesan Tofu with Butternut Squash Noodles

    How to Make Parmesan Tofu with Butternut Squash Noodles

    Try out our Parmesan Tofu with Butternut Squash Noodles—a diabetes-friendly dish that combines the savory crunch of parmesan-coated tofu with the wholesome, goodness of butternut squash noodles. Make it with Roasted Green Beans in Champagne Vinaigrette for a beautifully colorful meal.  

    This dish can easily be made vegan by substituting dairy-free cheese and eggless mayo alternatives.


    15 min prep time


    30 min cook time


    4servings


    7 oz tofu & ~2 cups noodles

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Line a baking sheet with aluminum foil.

    2. Slice each tofu block in half along the long side. Place on the baking sheet and drizzle with 1 tsp oil. Bake for 15 minutes, flip, then bake for another 15 minutes.

    3. Meanwhile, peel the tough skin from the squash. Use a julienne peeler to cut noodles from the squash.

    4. Preheat a large skillet over medium heat. Add 1 tsp oil, squash, and ¼ tsp Italian seasoning. Cook, stirring occasionally, until squash noodles are tender, 7–8 minutes. Remove from heat, cover, and set aside. 

    5. Combine the Parmesan, mayo, 1/4 tsp Italian seasoning, onion powder, and garlic powder in a small bowl.

    6. After the tofu has baked for 30 minutes, remove from the oven. Set the oven to broil on high and move an oven rack to the top shelf, underneath the broiler.

    7. Spread the cheese mixture over the tops of the tofu. Return to the oven and broil until the topping is bubbly and beginning to brown, 1–2 minutes.

    8. Serve on a bed of squash noodles with a handful of fresh basil.

    Fiber Focused
    Veggie Rich
    Kid Friendly
    Italian
    Comfort Food
    Vegetarian
    Main Dish
    Gluten-Free
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      7 oz tofu & ~2 cups noodles


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      27g

    • Potassium
      624mg
      13%

    Ingredients

    extra firm tofu (drained and pressed for at least 30 minutes)
    28 oz

    olive oil (divided)
    2 tsp

    butternut squash
    1 med

    Italian seasoning (divided)
    1/2 tsp

    reduced fat Parmesan cheese (grated)
    1 oz

    light mayonnaise
    1/4 cup

    onion powder
    1/4 tsp

    garlic powder
    1/4 tsp

    fresh basil (leaves julienned)
    1 cup

  • Turkey Meatball “Wonton” Soup with Bok Choy & Carrots

    Turkey Meatball “Wonton” Soup with Bok Choy & Carrots

    How to Make Turkey Meatball “Wonton” Soup with Bok Choy & Carrots

    A unique Asian fusion recipe, this soup is a flavorful and hearty combination of tender turkey meatballs, fresh vegetables, and aromatic herbs. This balanced and satisfying dish features a rich, savory broth and an array of vibrant ingredients, making it a delightful meal that’s sure to warm you up on chilly days. Keep your meal low carb by adding a side of non-starchy vegetables to complete your meal. 


    10 min prep time


    15 min cook time


    6servings


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a large pot over medium-high heat. Add broth, sesame oil, soy sauce, chili-garlic sauce, and fish sauce. 

    2. Add half of the garlic, ginger, cilantro, and green onions to the pot. Transfer remaining garlic, ginger, cilantro, and green onions to a medium bowl. 

    3. Add turkey, breadcrumbs, eggs, and 5 spice powder to the bowl. Mix with your hands until well combined. 

    4. Form rounded meatballs with a tablespoon measure and drop into the pot. Simmer for 5–6 minutes, until the meatballs are cooked through. 

    5. Add bok choy and carrots to the pot and cook for another 4–5 minutes. 

    Low Carb
    Comfort Food
    Asian
    Soup
    Main Dish
    Foodie
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g
      • Added Sugars
        2g

        4%

    • Protein
      23g

    • Potassium
      145mg
      3%

    Ingredients

    lower-sodium chicken broth (no salt added)
    6 cup

    sesame oil
    4 tsp

    lower sodium soy sauce
    1 1/2 tbsp

    Thai style chili garlic sauce
    1 tsp

    fish sauce
    1 tsp

    garlic (minced)
    4 clove

    fresh ginger paste
    1 tbsp

    fresh cilantro (minced)
    1 bunch

    green onion (scallion) (minced)
    1 bunch

    lean ground turkey
    1 lbs

    panko bread crumbs
    1 cup

    eggs
    2 whole

    Chinese five-spice powder
    1/2 tsp

    baby bok choy (roots trimmed and roughly chopped)
    8 whole

    carrots (shredded)
    1 cup

  • Low Carb Chicken and Zucchini Casserole

    Low Carb Chicken and Zucchini Casserole

    How to Make Low Carb Chicken and Zucchini Casserole

    This delicious Low-Carb Chicken and Zucchini Casserole combines cooked chicken, fresh zucchini, and a luscious creaminess. With rich and satisfying flavors, it’s an easy choice for a weeknight family dinner. This diabetes-friendly recipe will fulfill your craving for cheesy goodness without compromising on your blood glucose (blood sugar) management plan.


    10 min prep time


    50 min cook time


    6servings


    1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 375 degrees F (190 degrees C).

    2. Grease a 9×13 baking dish with cooking spray or butter. Arrange a layer of sliced zucchinis at the bottom of the dish, slightly overlapping. Sprinkle a portion of the sliced onions over the zucchinis. Sprinkle a bit of the grated cheese over the onions. Repeat the layers until all zucchinis, onions, and half of the cheese are used. 

    3. Sprinkle the cooked chicken evenly over the layered zucchinis and cheese. 

    4. In a small saucepan, add olive oil over medium heat. Stir in the half and half, coriander, salt, and pepper. Heat the mixture until it’s warmed through. 

    5. Pour the cream mixture evenly over the layered zucchinis, onions, cheese, and chicken. Sprinkle the remaining cheese on top. 

    6. Cover the baking dish with aluminum foil and bake in the preheated oven for 30 minutes. 

    7. Remove the foil and continue baking for an additional 15–20 minutes, or until the zucchinis are tender, the chicken is heated through, and the cheese is melted and golden. Let the casserole rest for a few minutes before serving. 

    Low Carb
    Kid Friendly
    Italian
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 ½ cups


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      15g

    • Potassium
      602mg
      13%

    Ingredients

    Butter Flavored Cooking Spray (for greasing the baking dish)
    1 whole

    zucchini (thinly sliced)
    4 med

    onion(s) (thinly sliced)
    1 small

    reduced fat mozzarella cheese (grated)
    3/4 cup

    boneless, skinless chicken breasts (cooked and shredded)
    8 oz

    fat-free half-and-half
    1 cup

    ground coriander
    1/2 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    2 tsp

  • Ginger-Infused Oatmeal

    Ginger-Infused Oatmeal

    How to Make Ginger-Infused Oatmeal

    Start your day with a satisfying Ginger-Infused Oatmeal, a delightful breakfast that’s diabetes-friendly and filling. Creamy oatmeal, gently infused with the warmth of ginger, offers a comforting and slightly spicy twist to your morning routine. It’s packed with chia seeds for an added boost of fiber and heat-healthy omega-3 fatty acids. Top it off with a vibrant medley of fresh berries that provide a burst of natural sweetness and antioxidants. Sprinkle with chopped walnuts for a satisfying crunch and an extra dose of heart-healthy goodness.


    5 min prep time


    15 min cook time


    4servings


    1/2 cup oatmeal + ¼ cup berries

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, bring milk to a gentle simmer.

    2. Stir in the oats, brown sugar substitute, grated ginger, chia seeds, cinnamon, and vanilla.

    3. Cook the mixture over medium heat, stirring occasionally, until the oats are creamy and the liquid is absorbed (about 5–7 minutes).

    4. Serve the oatmeal in bowls, topped with fresh berries and walnuts.

    Comfort Food
    American
    Vegetarian
    One Pot
    Cooking for 1 or 2
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup oatmeal + ¼ cup berries


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      8g

    • Potassium
      361mg
      8%

    Ingredients

    old-fashioned rolled oats
    1 cup

    skim milk
    2 cup

    brown sugar substitute
    2 tsp

    fresh ginger (grated)
    1 tbsp

    chia seeds
    1 tbsp

    ground cinnamon
    1/4 tsp

    vanilla extract
    1/4 tsp

    raspberries
    1/2 cup

    blueberries
    1/2 cup

    walnuts (chopped)
    2 tbsp

  • Dark Chocolate Zucchini Bread Snack Squares

    Dark Chocolate Zucchini Bread Snack Squares

    How to Make Dark Chocolate Zucchini Bread Snack Squares

    If you’ve got a chocolate craving, try these naturally sweetened dark chocolate zucchini bread snack squares! Moist and rich, these brownie-like treats are a great dessert for people with diabetes. Plus, you can easily customize this recipe to your favorite flavors!

    Want to add a little crunch? Stir in chopped pistachios, chopped walnuts, or cacao nibs along with the zucchini.

    Note: Optional ingredients are not included in the nutritional analysis.


    15 min prep time


    40 min cook time


    15servings


    1 square

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Brush a 9- by 13-inch baking pan with 1/2 teaspoon of the oil. Line just the bottom of the pan with parchment paper.
    2. In a medium mixing bowl, whisk together the flour, cocoa powder, baking powder, baking soda, and salt.
    3. In a large bowl, whisk together the mashed bananas, eggs, the remaining 1/4 cup oil, the vanilla, and orange zest until well combined. Add the dry mixture and stir until just combined. Add the zucchini and stir until evenly combined.
    4. Spread the batter evenly into the prepared pan. Bake until springy to the touch, about 35 to 38 minutes.
    5. Cool completely in the pan on a rack. Cut into 15 squares and serve at room temperature. Store in an airtight container in the refrigerator for up to 1 week or in the freezer for up to 3 months.
    Comfort Food
    Kid Friendly
    Dessert
    Snacks
    Vegetarian
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    Nutrition facts

    15 Servings



    • Serving Size

      1 square


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      210mg
      4%

    Ingredients

    sunflower or avocado oil
    1/4 cup + 1/2 teaspoon

    whole wheat pastry flour or flour of choice
    1 1/2 cup

    unsweetened cocoa powder (packed)
    1/3 cup

    baking powder
    3/4 tsp

    baking soda
    1/2 tsp

    Sea Salt
    1/2 tsp

    mashed fully ripened bananas (about 3 medium bananas)
    1 1/2 cup

    eggs
    2 large

    pure vanilla extract
    1 1/2 tsp

    grated orange zest
    1 1/2 to 2

    zucchini (coarsely grated (do not drain))
    1 large

  • Turkey Chili Stuffed Sweet Potatoes

    Turkey Chili Stuffed Sweet Potatoes

    How to Make Turkey Chili Stuffed Sweet Potatoes

    Fresh chili and baked sweet potatoes are a great combination! This recipe is easily customized to fit your flavor style. Add a dash of cayenne or pepper to take up the heat a level or two. Try topping your sweet potato with green onions or a dollop of plain non-fat Greek yogurt (instead of sour cream). The options are endless to make this recipe your way!


    10 min prep time


    90 min cook time


    4servings


    1 sweet potato and 1 cup of chili per serving

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Prick the skins of the potatoes and place on a baking sheet. Bake for 60 minutes or until soft all the way through.

    2. Heat a large pot over medium heat. Add garlic, carrots, celery, onion, bell pepper, spices, and 1 Tbsp of olive oil. Cook, stirring occasionally, until softened, 4–5 minutes.

    3. Add lentils, tomato sauce, and broth. Bring to a boil then reduce heat to low and simmer for 30 minutes until lentils are soft.

    4. When the chili is almost done, heat a skillet over medium heat. Add the remaining olive oil and turkey. Cook, breaking apart with a spoon, until crumbly and browned. Add to the soup for the last 10 minutes.

    5. Carefully slice each sweet potato open and mash the insides. Spoon 1 cup chili over each potato, then top with 2 Tbsp cheese.

    Fiber Focused
    Comfort Food
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sweet potato and 1 cup of chili per serving


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      38g

      14%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g
      • Added Sugars
        2g

        4%

    • Protein
      24g

    • Potassium
      891mg
      19%

    Ingredients

    sweet potatoes
    4 small

    olive oil (divided)
    2 tbsp

    garlic (minced)
    2 clove

    carrots (shredded)
    1/4 cup

    celery (small diced)
    2 stalks

    yellow onion (small diced)
    1 small

    red bell pepper (diced)
    1 small

    chili powder
    1 tsp

    onion powder
    1/2 tsp

    dried oregano
    1/2 tsp

    lentils
    1/2 cup

    low-sodium or no-added-salt tomato sauce (1 can)
    8 oz

    low sodium chicken broth
    3 cup

    ground turkey
    1/2 lbs

    reduced-fat shredded cheddar
    1/3 cup

  • Creamy Basil Chicken Pasta

    Creamy Basil Chicken Pasta

    How to Make Creamy Basil Chicken Pasta

    Craving a comforting bowl of pasta? Try making this diabetes-friendly creamy basil chicken pasta to take it up a notch! The homemade sauce made of fresh herbs adds a burst of flavor that’ll make this a family favorite recipe.


    10 min prep time


    20 min cook time


    4servings


    4 oz chicken, ½ cup pasta, ½ cup sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a large pot of water to a boil. Add baby spinach to the pot and blanch for 1 minute. Use a slotted spoon to remove the spinach to a bowl of ice water. Add parsley and packed basil to the pot and blanch for 15 seconds. Remove and add to the bowl of ice water. Drain water and squeeze out as much liquid from the greens as possible.
    2. Add spinach, parsley, and basil to a food processor. Add half and half to the food processor, then purée. Set aside.
    3. Heat a saucepan over medium heat. Add 2 tablespoons of olive oil, garlic, and onion powder. Add flour and whisk for 1 minute. Add milk and whisk until smooth.
    4. Add cheese, Italian seasoning, salt (optional), and pepper. Stir until sauce is thickened.
      Add puréed greens and stir to combine.
    5. Add puréed greens and stir to combine.
    6. Meanwhile, heat a large skillet over medium heat. Add remaining olive oil. Cook chicken for 3–4 minutes per side, until golden brown and cooked through.
    7. To serve, divide chicken and pasta between plates. Top with sauce, Parmesan, and fresh julienned basil.
    Italian
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz chicken, ½ cup pasta, ½ cup sauce


    • Amount per serving



      Calories





      430

    • % Daily value*

    • Total Fat
      19g

      24%

      • Saturated Fat
        5.2g

        26%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        11g
      • Added Sugars
        0g

        0%

    • Protein
      41g

    • Potassium
      890mg
      19%

    Ingredients

    baby spinach
    5 oz

    fresh basil leaves
    1 cup

    flat leaf parsley (packed)
    1/2 cup

    half-and-half
    2 tbsp

    olive oil (divided)
    3 tbsp

    garlic (minced)
    1 tsp

    onion powder
    1/2 tsp

    flour
    2 tbsp

    fat-free milk
    3 cup

    reduced-fat Italian cheese
    1/2 cup

    no-salt-added Italian seasoning
    1/2 tsp

    boneless, skinless chicken breasts (halved lengthwise into thin filets)
    1 lbs

    whole wheat penne pasta (cooked)
    2 cup

    Parmesan cheese (grated)
    1/4 cup

    fresh basil (julienned)
    1/4 cup

  • Radish Toasts with Whipped Ricotta & Chives

    Radish Toasts with Whipped Ricotta & Chives

    How to Make Radish Toasts with Whipped Ricotta & Chives

    If you are a fan of avocado toast, mix things up with this radish toast! Diabetes-friendly and filling, this recipe is great to serve as breakfast or brunch. 


    10 min prep time


    4servings


    1 slice of toast

    Print Recipe >

    Step-By-Step Instructions:

    1. Toast the bread under the broiler or in a toaster.

    2. Place the ricotta cheese and chives (reserve some chives for garnishing) in a blender or food processor and purée until smooth. Set aside.

    3. Carefully slice (using a mandolin if you have one) the radishes into ⅛ thick rounds.

    4. Divide the cheese and chive mixture between the 4 slices of bread and smooth into an even layer.

    5. Top the cheese with slices of radishes and any extra chopped chives. Sprinkle with pepper if desired. 

    French
    Comfort Food
    Vegetarian
    No Cook
    Appetizers
    Breakfast and Brunch
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 slice of toast


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      206mg
      4%

    Ingredients

    rye bread
    4 slice

    radishes (tops removed)
    2 whole

    fresh chives
    1/2 bunch

    ricotta cheese (reduced fat)
    8 oz

  • Cheesy Savory Oatmeal

    Cheesy Savory Oatmeal

    How to Make Cheesy Savory Oatmeal

    These savory oats are so good you’ll want them for breakfast, lunch, and dinner! This diabetes-friendly recipe showcases the versatility of oatmeal in a new and fresh way. Creamy avocado, eggs, and cheese come together with bell pepper and carrot in this filling one-bowl meal.


    10 min prep time


    30 min cook time


    6servings


    3/4 cup oats + ~1/2 cup cooked eggs + 1/6 avocado

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 tablespoon extra-virgin olive oil over medium heat. Stir in the oats and stir until fragrant, about 2 -3 minutes. Add the water and salt and cook over medium low heat for 20 minutes, stirring occasionally until most of the liquid is absorbed.

    2. While the oats are cooking, heat 1 teaspoon of olive oil in a medium skillet. Add the carrots and

    3. Take the oats off the heat and mix in the carrots, pepper and cottage cheese, stir well.

    4. In the skillet used to cook the vegetables, add the remaining teaspoon of olive oil and heat over medium heat. Stir in the egg substitute and pepper and cook, stirring until the eggs are light and fluffy. Remove from heat.

    5. Place ¾ cup of the oatmeal mix in a bowl. Top with ½ cup of the eggs and a few slices of avocado. Drizzle with sriracha and sprinkle with a bit of Monterey Jack cheese. 

    Comfort Food
    Easy Pantry Recipes
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup oats + ~1/2 cup cooked eggs + 1/6 avocado


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      444mg
      9%

    Ingredients

    olive oil (divided)
    1 tablespoon & 2 teaspoons

    steel cut oats
    1 cup

    water
    4 cup

    salt
    1/8 tsp

    carrots (shredded)
    1/2 cup

    red bell pepper (small diced)
    1 whole

    low-fat cottage cheese (unsalted)
    1/2 cup

    egg substitute
    1 1/2 cup

    black pepper
    1/8 tsp

    avocado (sliced into fourths)
    1 large

    sriracha
    1 tsp

    Monterey Jack or pepper jack cheese (reduced-fat shredded)
    2 tbsp