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My roasted butternut squash with eggs and pecans is the perfect dish to add to your meal plan. It’s rich in protein and fiber, low in calories, and bursting with the warm, fall flavors that I enjoy most.
Fall is such a comforting and warming time, and I always find butternut squash on the menu.
When you’re living with diabetes, finding recipes that are both delicious and nutritious is key to maintaining a balanced diet.
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I’m Mila Clarke, The Hangry Woman! I’m a Board Certified Health and Wellness Coach and I help people like myself living with diabetes find our strength and feel less shame and loneliness, so we can face diabetes head-on without fear, or judgment.
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Why Butternut Squash?
Butternut squash is a fantastic choice for those of us living with diabetes.
This vibrant orange vegetable is high in fiber, which helps regulate blood sugar levels by slowing down glucose absorption.
Its natural sweetness provides a delightful contrast to savory dishes, making it a versatile ingredient for any meal.
Making the Most of Eggs
Eggs are a powerhouse of nutrition. They are rich in protein and healthy fats, which help keep you full and satisfied.
In this recipe, eggs add a creamy texture and are a great source of vitamins and minerals like Vitamin D and choline—essential for a healthy body.
The Crunch of Pecans
Pecans are optional, but they bring a delightful crunch and a nutty flavor to the dish. They’re packed with healthy fats and antioxidants, which are great for heart health. If pecans aren’t your thing, try walnuts or skip the nuts altogether for a simpler version.
Seasonal Goodness
Fall is the perfect time to enjoy butternut squash at its peak, providing the freshest flavor and nutrients. Plus, using seasonal produce is a great way to support local farmers and reduce your carbon footprint.
Step-by-Step Recipe
Ingredients
Instructions
- Preheat Your Oven: Set your oven to 400°F (200°C) and prepare a baking sheet lined with aluminum foil.
- Prepare the Squash: Cut the butternut squash in half lengthwise and scoop out the seeds with a large spoon.
- Roast the Squash: Brush the cut side of the squash with olive oil. Place it cut side down on the baking sheet and roast for 20 minutes.
- Add the Eggs: Remove the squash from the oven, flip it over, and carefully crack an egg into each hole. Season with salt, black pepper, nutmeg and turmeric.
- Finish Roasting: Return the squash to the oven and roast for another 20 minutes, until the eggs are cooked to your liking.
- Serve and Enjoy: Once cooked, remove from the oven and sprinkle with chopped pecans if desired.
Nutritional Benefits for Diabetes
This dish strikes the perfect balance between taste and blood sugar balance, offering:
- Fiber from butternut squash to help stabilize blood sugar levels.
- Protein from eggs to promote fullness and prevent blood sugar spikes.
- Healthy fats from pecans for added heart health benefits.
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Roasted Butternut Squash and Eggs with Pecans
Total Time: 60
Yield: 2 servings 1x
Diet: Diabetic
Description
Discover diabetes-friendly delights with our Roasted Butternut Squash & Eggs with Pecans recipe! A perfect blend of taste and blood sugar balance, this dish is rich in protein, fiber, and essential vitamins.
Ingredients
Units
Scale
Instructions
- Preheat the oven to 400°F (200°C). Prepare a baking sheet lined with aluminum foil.
- Cut the butternut squash in half lengthwise and use a large spoon to remove the seeds. Discard the seeds.
- Brush the cut side of the squash with olive oil and place it cut side down on the baking sheet.
- Place the squash into the oven and roast for 30 minutes. Use a fork to check its doneness at this point, you should be able to easily pierce the squash with a fork.
- Remove the squash from the oven, flip it over, cut side up, and carefully crack an egg into each hole. Season with salt, black pepper, nutmeg and turmeric, then return to the oven and roast for a further 8-10 minutes, or when the egg is cooked to your desired hardness.
- Once cooked, remove from the oven, garnish with chopped pecans and serve.
Notes
- Pecans are optional, and you can also swap them out for your favorite nut.
- Prep Time: 15
- Cook Time: 45
- Category: Main Dish
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 1/2 butternut squash
- Calories: 281
- Sugar: 9.4 g
- Sodium: 126.3 mg
- Fat: 18.6 g
- Saturated Fat: 3.4 g
- Carbohydrates: 24 g
- Fiber: 5.6 g
- Protein: 9 g
- Cholesterol: 186 mg
