The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Easter is a time for family, friends, and celebration. With spring flowers blooming and plenty of treats around, balancing indulgences and nutrition can be challenging for those who are also trying to optimize their glucose levels. Try a few of our suggested healthy Easter brunch recipes below that promote enjoyment of Easter without compromising your glucose health goals.
Appetizer
After running around with the little ones during your Easter egg hunt, you’ll probably be craving a hearty brunch—and no Easter Sunday brunch is complete without eggs.
Easy Deviled Eggs
SERVES: 6
SERVING SIZE: 2 halves
PREP TIME: 30 minutes
COOK TIME: 20 minutes
Estimated Nutrition Facts (per serving)
- Carbs: 3g
- Fiber: 0g
- Fat: 8g
- Saturated Fat: 2g
- Protein: 6g
- Sodium: 220mg
Ingredients
- 6 hard boiled, medium eggs
- ½ tsp white vinegar
- 2 tsp sweet pickle relish
- 1 tsp Dijon mustard
- ½ tsp paprika
- Black pepper, to taste
- ⅛ tsp of salt
- ½ raw white onion, chopped
- 2 ½ tbsp mayonnaise
Directions
- Boil the eggs for 20 minutes. Then, remove from heat, rinse with cold water, and peel.
- Cut eggs in half and gently remove the yolks. Set aside the egg whites on a plate and place yolks in a medium glass bowl.
- Add vinegar, relish, mustard, black pepper, salt, onions, and mayo to the bowl filled with yolks. Stir while breaking yolks apart with a spoon until they reach a creamy and even consistency.
- Evenly spoon yolk mixture into egg whites until all mixture is used.
- Sprinkle paprika and black pepper on top.
- Refrigerate for at least 30 minutes before eating. Serve cold.
Main Dish
Easter Sunday brunch can be all about delicious classics like lasagna. Come prepared for your Easter celebration with an option that is a little more balanced and lower in carbohydrates, yet still yummy—such as this zucchini lasagna.
Zucchini Lasagna
SERVES: 6
SERVING SIZE: 2 ¼ x 3 ¼” square
PREP TIME: 20 minutes
COOK TIME: 30 minutes
Ingredients
- 2 medium green zucchinis (squash), cut lengthwise
- 2 medium yellow zucchinis (squash), cut lengthwise
- 1 tbsp extra virgin olive oil
- 1 lb 93% lean ground beef
- 1 cup shredded part skim mozzarella cheese
- 4 cloves garlic, peeled and minced
- 1 28-oz can no-salt added crushed tomatoes
- 1 egg
- 1 cup part skim ricotta cheese
- ¼ cup pecorino Romano cheese, grated
- ½ tsp dried oregano
- 1 tsp crushed red pepper flakes
- ½ tsp black pepper, optional
- ¼ cup fresh parsley, chopped
- 6 fresh basil leaves, torn (or 2 tsp dried)
Directions
- Preheat the oven to 400 degrees Fahrenheit. Wash and prepare the squash. Slice lengthwise to create long flat “sheets.” Peel and mince the garlic cloves.
- Add olive oil to a medium-sized pan over medium-high heat. Once hot, add the beef, and brown the meat until it’s no longer pink. Drain most of the fat and water from the ground beef. Leave a small amount to brown the garlic. Set beef aside.
- Add garlic and cook until just lightly browned. Add half the crushed tomatoes, bring to a boil, and reduce heat to low. Allow the canned tomatoes to cook for 5 minutes. Then, add the remaining half of the can, bring to a boil, and reduce heat to low. Simmer for an additional 5 minutes.
- Add salt, crushed red pepper, and oregano to the sauce. Allow the flavors to combine for a few minutes and turn off heat.
- In a mixing bowl, combine and mix ricotta, parmesan, parsley, black pepper, and egg.
- Add ½ cup of the sauce to a 9x13” baking dish and spread evenly. Create a layer of sliced zucchini on top of the sauce. It’s okay if they overlap.
- Add the beef to the remaining sauce and mix well. Gently spread half of the ricotta mixture over the squash, top with half the sauce and meat, and repeat for a second layer. Sprinkle the parmesan cheese over the dish to coat the sauce and end with a final sheet of zucchini. Top with shredded mozzarella and half of the basil leaves.
- Bake at 400 degrees Fahrenheit for 25-30 minutes. Garnish with remaining basil leaves and serve.
Veggies
Easter may be a day of indulgence, but that doesn’t mean there isn’t room for a few greens on the table—like this zesty grape chicken salad. For fewer carbs, reduce the grapes to ¼ cup. Fresh chicken is lower in sodium, but you can use canned or precooked chicken. Omit additional salt and choose mustard with less than 100mg of sodium per serving to keep the meal below 500mg.
Enjoy this salad as is, or on sandwiches, lettuce wraps, or apple slices.
Zingy Grape Chicken Salad
SERVES: 6
SERVING SIZE: ~2 cups
PREP TIME: 15 minutes
Estimated Nutrition Facts (per serving)
- Carbs: 15g
- Fiber: 5g
- Fat: 16g
- Saturated Fat: 1.5g
- Protein: 21g
- Sodium: 450mg
Ingredients
- 2 cups boneless, skinless chicken breast, cooked and shredded
- ½ cup grapes, halved
- ⅔ cup pecans (toasting optional)
- 1 medium red onion, diced
- 3 celery stalks, chopped
- 6 cups kale, chopped
Dressing Ingredients
- ¼ cup + 2 tbsp Dijon mustard
- ½ cup nonfat plain Greek yogurt
- 2 tbsp lemon juice
- 1 tsp black pepper
- 2 tsp garlic powder
- ¼ tsp ground sage, optional
Directions
- In a medium bowl, whisk together yogurt, mustard, lemon juice, and spices. Set aside.
- Toast pecans, if desired. Wash and chop the onion and celery. Wash and dry kale. Add chicken, onion, celery, and grapes to the bowl with the dressing and mix well.
- Serve the chicken salad over a bed of mixed greens or baby kale and top with pecans.
Recipe Notes
For a tasty veggie side, try southern cabbage with caramelized onions. Cabbage is low in starch and delicious with caramelized onions. Instead of bacon, use turkey bacon for lower sodium. To cut salt further, make your own Cajun seasoning with garlic powder, onion powder, paprika, black pepper, cayenne, thyme, and oregano. Serve with lean protein like grilled chicken, marinated tofu, stewed beans, or turkey breast.
Dessert
If you’re in the mood for something a bit more decadent, these fudgy black bean brownies are a delightful option.
Skeptical about incorporating black beans into your dessert? Consider this: Black beans enhance the protein and fiber content of the dish, leading to increased satiety. Their starchy nature compensates for the absence of flour, resulting in a fudgier texture enhanced by cocoa powder, sugar, and semi-sweet chocolate chips, with ground coffee further enriching the chocolate flavor.
Fudgy Black Bean Brownies
SERVES: 9
SERVING SIZE: 1- 3x3-inch square
PREP TIME: 10 minutes
COOK TIME: 35 minutes
Estimated Nutrition Facts (per serving)
- Carbs: 43g
- Fiber: 6g
- Fat: 8g
- Saturated Fat: 4.5g
- Protein: 5g
- Sodium: 75mg
Ingredients
- 1 14-oz can no-salt black beans, drained and rinsed
- 2 tbsp ground flax
- 1 tbsp unsweetened almond milk
- ½ cup cocoa powder
- ½ teaspoon canola oil (or vegetable oil)
- 1 tsp apple cider vinegar
- ½ tsp baking powder
- ½ tsp baking soda
- 1 tsp instant coffee (or freshly ground coffee)
- 1 cup semi-sweetened chocolate chips, divided
Directions
- Preheat the oven to 350 degrees Fahrenheit. Grease a 9x9 baking dish with spray and line with parchment paper. Leave a 2-inch overhang of parchment paper on all sides.
- In a small bowl, mix the ground flax and 6 tbsp water. Set aside.
- Add the black beans, cocoa powder, sugar, oil, almond milk, vinegar, baking soda, baking powder, and coffee into a blender or food processor. Pulse until combined. Add the flax and water mixture. Then, blend until smooth.
- Pour into a medium mixing bowl and fold in ½ cup of chocolate chips. Pour the prepared batter into the pan. Sprinkle the remaining chocolate chips evenly over the top of the batter.
- Bake the brownies for 32-35 minutes or until an inserted toothpick comes out clean. Allow the brownies to cool completely before slicing into 3x3-inch squares.
Recipe Notes
To reduce the sugar content, try granulated monk fruit sweetener or stevia-sweetened chocolate chips.
Although the recipe recommends using fiber-rich ground flax to bind the ingredients, two eggs can also serve as an effective binder.
Curated & reviewed by: Kayce Sol
MA, RN, BSN, CDCES
MA, RN, BSN, CDCES
Kayce Sol is a registered nurse and certified diabetes care and education specialist.
