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FREE DIABETIC RECIPE: Feta Cheese Frittata

You can never go wrong with eggs for breakfast. The trick to enjoying them, however, is to figure out a good way to sneak them into your diet without turning them into a boring morning ritual. This exciting, easy to make frittata certainly keeps things from being dull. Light, appropriately fluffy, and filled with zippy feta cheese along with other goodness. The result is a delightful breakfast dish that you may wake up thinking about. Considering the dish is low in calories, you can conjure these thoughts with any associative guilt.

Asparagus and egg frittata on plate

Calories: 203 Fat: 12 g, Cholesterol: 224 mg, Sodium: 345 mg, Carbohydrate: 7 g, Sugar: 3 g, Fiber: 3 g, Protein: 17 g

Servings: 2


  • 1 small garlic clove, minced
  • 1 green onion, thinly sliced
  • 2 large eggs
  • ½ cup egg substitute
  • 4 tablespoons crumbled feta cheese, divided
  • 1/3 cup chopped plum tomato
  • 2 tablespoons reduced-fat sour cream
  • 4 thin slices peeled avocado




  1. Heat a 6” nonstick skillet coated with cooking spray over medium heat. Sauté the garlic and the onion over medium heat. Whisk the egg, the egg substitute, and the 3 tablespoons of feta cheese. Add the egg mix to the skillet – the mixture should set immediately at the edges. Cover and cook for 4 to 6 minutes, or until it’s nearly set.


  1. Sprinkle with tomato and the rest of the feta cheese. Cover and cook for an additional 2 to 3 minutes or until the eggs are completely set. Let stand for 5 minutes. Cut in half. Serve with the sour cream and the avocado.



You can serve the dish with reduced-fat cottage cheese instead of sour cream if you wish.