Spinach, Feta and Egg Breakfast Sandwiches (meal prep!)
This recipe is moderately appropriate for individuals with diabetes, given the inclusion of high-protein ingredients like eggs and Greek yogurt. Use whole-grain English muffins to moderate blood sugar levels. Avoid adding butter or cream cheese.
Adapted from rachLmansfield, by Rachel

Ingredients
- 8 large eggs (I love Happy Egg)
- 1/4 cup milk
- 1/4 cup plain greek yogurt
- 1/2 cup feta cheese, crumbled
- 2 cups fresh baby spinach, chopped
- 1/2 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Sea salt and black pepper to taste
- 6 english muffins of choice (gluten-free if needed), sliced in half
Method
- Preheat oven to 350 degrees and grease a quarter non-stick sheet pan with oil
- In a large bowl, whisk together eggs, milk, yogurt until smooth
- Add in cheese, spinach and spices and mix all together
- Pour onto baking sheet and evenly spread across
- Bake in oven for 20-25 minutes or until eggs are fully cooked and top is just about golden25 min timer
- Allow the eggs to cool completely then cut into 6 equal pieces (I used a round cookie cutter but you can cut into squares too)
- Place an egg round onto half the english muffins then top with the half
- Wrap each sandwich in foil or parchment paper and store in a large freezer-safe bag for up to 2 months
- To reheat in microwave
- unwrap sandwich and place in microwave on a microwave-safe plate for 90 – 120 seconds2 min timer
- To reheat in oven
- preheat to 350 degrees F and place sandwich on baking sheet and warm for about 10 to 15 minutes or until warmed through15 min timer
- I love to add some butter or cream cheese on top too to the sandwich once warm!
Diabetes check: watch for added sugar, sweet sauces and glazes, juice, and large portions of refined carbs. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Make this fit your whole family
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This recipe also fits: Celiac recipes, Hashimoto's recipes, Mediterranean recipes, Balanced recipes, Gluten-free recipes, Vegetarian recipes.



