End your sugar cravings by starting the day with this Brussels Sprout, Butternut Squash and Egg Skillet. Full of fiber, protein and healthy fats, this one-pan wonder will help keep your blood sugar stable and cravings for sweets away! Paleo, Whole30 and vegetarian-friendly.
Let’s chat about breakfast.
If you were a child growing up in the 90s like me, the breakfast cereal commercials that you watched between episodes of Full House and Boy Meets World probably told you that “breakfast is the most important meal of the day”. As a kid, I took this very seriously, and never missed the opportunity every morning to eat a rainbow of colours – but not quite the fruits-and-veggies rainbow I advocate for today.
Instead, my breakfast consisted of Froot Loops, Trix, Lucky Charms, Pop Tarts, and Fruity Pebbles. In other words, sugar in just about every colour it could possibly be dyed. My younger self was totally into it. My 30 year old self wonders how I didn’t die of a sugar coma every morning!
Blood sugar balance is something I talk about a lot, especially in the Feel Better Sugar Detox. The program goes into great detail about the impact of repeated blood sugar spikes on our health, both short and long term. In a nutshell, short term side effects include:
- Energy crashes
- Mood swings
- Trouble concentrating
- Headaches
- Irritability
- Bloating and digestive discomfort
- Cravings
Left unchecked, regularly eating these high-sugar, pro-inflammatory foods can result in:
- Insulin resistance
- Premature aging
- Digestive disorders
- Weight gain
- Chronic inflammation
- Increased risk of diabetes, heart disease, and other lifestyle diseases
None of that sounds like fun, but one of the awesome things about nutrition is that we have the ability to choose what we put in our bodies. We can eat foods that build health and make us feel amazing, and I don’t know about you, but I’d far rather choose those foods than ones that threaten my wellbeing, put me at risk for disease, and make me feel anything less than fabulous. That’s a pretty empowered place to be in, don’t you think?
So back to breakfast. As many of you already know, I’m a huge fan of making this a savoury meal, just as you would lunch or dinner. It might sound weird, but I think part of this is just because we’ve been told by marketing to associate cereal and sweet foods with breakfast since we were little. It wasn’t until I moved to the Middle East and saw what my Lebanese, Arabic and Asian friends were eating for breakfast that I realized how much of a Western thing sugary cereal is!
By starting the day with something savoury, you’re setting yourself up for a steady, elongated blood sugar curve throughout the day. That means more consistent energy, a more even-keeled mood, and fewer cravings for sugar. What’s just as awesome is that there are TONS of healthy breakfast options out there, including the Brussels Sprout, Butternut Squash and Egg Skillet on the menu today.
What’s so great about it? Let me tell ya!
- Packed with vitamins, minerals and antioxidants that’ll help your immune system stay strong
- Low in sugar for a stable, elongated blood sugar curve
- Eggs contain protein and fat, both of which are slower-digesting macronutrients. This means you’ll stay satiated for longer, and that slower digestion will slow the release of sugar into the bloodstream. (This is a sugar-free recipe, but if you did have something sweet with it such as fruit, this would be an additional perk!)
- Plenty of fiber helps to keep the digestive system healthy, and like protein and fats, will help you feel full for longer
- Super simple, seasonal ingredients
- One skillet is all you need, and cooking in cast iron also boosts the iron that you get from this recipe
- Can be made on the weekend with leftovers enjoyed on Monday for breakfast (or lunch or dinner!)
Have I persuaded you yet? Grab your aprons!
Brussels Sprout, Butternut Squash and Egg Skillet
- Total Time: 25 mins
- Yield: 2 servings 1x
Description
End your sugar cravings by starting the day with this Brussels Sprout, Butternut Squash and Egg Skillet. Full of fiber, protein and healthy fats, this one-pan wonder will help keep your blood sugar stable and cravings for sweets away! Paleo, Whole30 and vegetarian-friendly.
Ingredients
- olive oil or avocado oil, in a mister
- 1 clove minced garlic
- 3 cups peeled and diced butternut squash (1/2” cubes)
- 2 tsp dried mixed herbs (I like Italian or all-purpose herb seasoning for this)
- 4 cups shredded Brussels sprouts
- 1/2 cup red onion, sliced into wedges
- sea salt and black pepper
- 2–4 eggs (depending on whether you want 1 or 2 per serving)
- 1–2 tbsp minced fresh parsley (optional)
Instructions
- Preheat the oven to 425F.
- Very generously coat a cast iron skillet in avocado oil and place over high heat for 1 minute.
- Sautee the garlic and butternut squash cubes for 2 minutes, then add the dried herbs. Stir well to coat and continue cooking for another 2-3 mins, or until the squash gets fork-tender.
- Add the shredded Brussels sprouts and red onion to the pan, along with a bit of black pepper and sea salt. Keep stirring until the Brussels sprout leaves turn a bright green colour, about 2 minutes.
- Switch off the stove and create enough small wells in the veggie mixture to hold each of the eggs. Crack an egg into each spot. Sprinkle fresh parsley on top.
- Carefully transfer the cast iron skillet into the oven (using an oven mitt or dishtowel, because the handle will be hot!) Allow it to bake for 5 minutes, or until the eggs have set.
- Serve immediately (and drizzle with a bit of hot sauce if you like things spicy!)
- Prep Time: 10 mins
- Cook Time: 15 mins
- Category: breakfast
- Method: stovetop