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Day 1 Breakfast: Scrambled Eggs + Butter & Sautéed Spinach

Prep Time:

5 minutes

Cook Time:

7 minutes

Serves:

1

Level:

Beginner

About the Recipe

A nourishing and protein-packed breakfast featuring creamy scrambled eggs cooked gently in butter, paired with tender sautéed spinach. This meal is simple yet packed with healthy fats and micronutrients.

Ingredients

Scrambled Eggs:

  • 3 large eggs (organic, pasture-raised preferred)

  • 1 tablespoon butter (grass-fed preferred)

  • Sea salt and freshly ground black pepper, to taste

Sautéed Spinach:

  • 1½ cups fresh spinach, washed and dried

  • 1 tablespoon extra-virgin olive oil

  • Pinch of sea salt

Preparation

Scrambled Eggs:

  1. Whisk Eggs: Crack eggs into a bowl, season lightly with salt and pepper, and whisk gently until well combined.

  2. Melt Butter: Heat butter in a non-stick skillet over medium-low heat until melted and slightly bubbly.

  3. Cook Eggs Slowly: Pour eggs into the skillet and cook gently, stirring constantly with a spatula. Cook for 2-3 minutes until eggs are softly set and slightly creamy. Remove from heat immediately to prevent overcooking.

Sautéed Spinach:

  1. Heat Olive Oil: Heat olive oil in a skillet over medium heat.

  2. Add Spinach: Add fresh spinach to the skillet and sauté for 2-3 minutes, stirring occasionally, until wilted and bright green.

  3. Season Lightly: Sprinkle with sea salt and transfer to plate alongside scrambled eggs.


Tips to Make it Even Easier:

  • Pre-Whisk Eggs:Whisk eggs the night before and store in a sealed container in the fridge for faster morning prep.

  • Batch Cook Spinach:Sauté a large batch of spinach and refrigerate for up to 3 days. Reheat with olive oil or butter for easy add-ons to any meal.

  • Use Baby Spinach:Baby spinach wilts quickly and doesn’t require chopping, saving prep time.


Simple Flavor Boost Options (Optional):

  • Garlic-Parmesan Spinach: Add minced garlic and a sprinkle of grated Parmesan to the spinach while sautéing for extra richness.

  • Herbed Butter Eggs: Mix softened butter with fresh chopped herbs like parsley or chives, then melt into the eggs as they finish cooking.

  • Creamy Feta Finish: Crumble feta cheese over the spinach for a tangy, salty contrast.

  • Lemon Zest & Chili Flakes: Sprinkle fresh lemon zest and chili flakes over the eggs for brightness and a little heat.

  • Nutty Pesto Drizzle: Add a drizzle of sugar-free, nut-free pesto over the spinach for an herby twist.

  • Truffle Salt Eggs: Finish scrambled eggs with a light dusting of truffle salt for a luxurious, earthy flavor.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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