Get the app
  1. Home
  2. Recipes
  3. Diabetes
  4. Spinach, pesto and goat's cheese frittata

Spinach, pesto and goat's cheese frittata

Spinach, pesto and goat's cheese frittata: a breakfast that fits Diabetes.

Adapted from Tesco Real Food, by Tesco Real Food

30 mintotal
6servings
6ingredients
177kcal a serving
Spinach, pesto and goat's cheese frittata

Ingredients

  • 2 tbsp olive oil
  • 1 onion, finely sliced
  • 100g spinach
  • 6 eggs
  • 75g soft goat’s cheese, cut into small chunks
  • 2 tbsp basil pesto

Method

  1. In a small, heatproof and non-stick frying pan, heat the olive oil and sauté the onions until very soft. Meanwhile preheat the grill to medium. When the onion is translucent, add the spinach gradually until wilted down and give everything a good stir.
  2. In a bowl whisk the eggs with a generous amount of salt and pepper (approximately 1½ tsp salt and 1 tsp pepper). Top the spinach mixture with small chunks of goats cheese.
  3. Turn the heat to medium and gently pour in the eggs, making sure the mixture covers the pan evenly, cook for 5-6 mins or until the sides have started to set.6 min timer
  4. Transfer the pan to the grill and let the frittata set, go golden and puff up slightly, for about 5 mins. Shake the pan gently to check for the set, if it still looks runny, return to the grill for 2-3 more mins.5 min timer
  5. Remove from the grill and use a palette knife to release the sides. Slide the frittata onto a plate or board and serve in wedges alongside the pesto.

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

Add who’s at your table, with their conditions, allergies and ages. Gluten checks this recipe for each of them and adds a swap where someone needs one. 7 days free, then $49.99 a year.

More Diabetes recipes

The Best Green Smoothie

The Best Green Smoothie

This recipe is appropriate for individuals with diabetes mellitus. It includes low glycemic index fruits, healthy fats, and is low in added sugars. However, portion control and monitoring blood sugar levels are still important.

5 minServes 1Diabetes · Celiac · Low-FODMAP
Mediterranean Quinoa Salad Recipe

Mediterranean Quinoa Salad Recipe

This Mediterranean Quinoa Salad recipe is suitable for individuals with diabetes. It has a good mix of fiber from quinoa and vegetables, and healthy fats from olive oil. Ensure portion control due to the carbohydrate content of quinoa and chickpeas.

15 minServes 6Diabetes · Celiac · Dairy-free
Mediterranean Buddha Bowl

Mediterranean Buddha Bowl

The Mediterranean Buddha Bowl is appropriate for diabetes if portion sizes are controlled. It's rich in fiber (veggies, quinoa, chickpeas), and healthy fats (olive oil, vegan feta), which can help control blood sugar levels. Watch out for carbs in quinoa and hummus.

25 minServes 2Diabetes · Celiac · Dairy-free
VEGAN BUDDHA BOWL + LEMON THAINI SAUCE

VEGAN BUDDHA BOWL + LEMON THAINI SAUCE

The recipe is largely suitable for diabetes with its low glycemic ingredients like broccoli, cauliflower, and quinoa. However, reduce or avoid the use of oil, and monitor portion sizes of chickpeas, which can affect blood sugar levels.

55 minServes 4Diabetes · Celiac · Dairy-free
Shrimp Stir-Fry

Shrimp Stir-Fry

The Shrimp Stir-Fry recipe aligns well with the Mediterranean diet due to its use of olive oil, vegetables, and lean protein (shrimp). However, consider reducing the soy sauce due to its sodium content for a stricter adherence.

35 minServes 4Mediterranean · Dairy-free · Diabetes
Cinnamon Quinoa Breakfast Bowl

Cinnamon Quinoa Breakfast Bowl

A balanced Mediterranean recipe with whole grains, healthy fats, and fruits. However, watch portions of sweeteners for overall balance.

20 minServes 2Mediterranean · Celiac · Hashimoto's

This recipe also fits: Celiac recipes, Gluten-free recipes, Low-carb recipes.