Diabetic Cooking

Savory spinach scramble

Preparation time: 5 minutes. Cooking time: about 15 minutes.


  • 1/4 cup liquid egg substitute
  • 1/4 cup skim milk
  • Dash black pepper
  • 1/8 teaspoon salt
  • 2 tablespoons packaged bacon bits
  • 1 can (13.5 ounces) whole leaf spinach, drained well
  • Cooking spray


In a bowl, whisk together egg substitute, milk, pepper, salt, and bacon bits. Stir in spinach and mix well. Pour mixture into a nonstick skillet coated with cooking spray and cook over medium heat, stirring frequently, until most of the liquid has evaporated.

Yield: 1 1/2 cups.

Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 70 calories, Carbohydrates: 5 g, Protein: 8 g, Fat: 2 g, Saturated Fat: 1 g, Sodium: 700 mg, Fiber: 2 g

Exchanges per serving: 1 vegetable, 1 very lean meat. Carbohydrate choices: 1/2.

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.