Breakfast

Tomato basil egg-white oat bake

two of four squares. Unsweetened, with no sugar or syrup ingredient. Naturally occurring sugars and carbohydrates still count.

45 min Serves 2 Weighed ingredient estimate

Low-sugar choicesLower sodiumVegetarian Freezer-Friendly

Full recipe: 2 portions; two of four squares per serving
Serving size: two of four squares
Servings per batch: 2

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Contains: Milk, Egg, Oats: check gluten cross-contact label

Ingredients

Prepare 2

Preparing: 2 servings

Tick anything you already have.

Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — two of four squares

Calories	285
Total fat	6.19 g
Saturated fat	0.94 gKeep low
Sodium	224 mgLow
Total carbohydrate	32.95 g
Fiber	5.05 g
Total sugars	4.98 g
Added sugars	Not available
Protein	24.23 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Total sugars not verified
Set your carbohydrate targets to check meal-plan fit

This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

Use selected screens

Calculation basis & sources

Eight nutrients summed from edible ingredient weights and divided by 2 portions. Cereals, oats, regular and quick, not fortified, dry: 80 g, https://fdc.nal.usda.gov/food-details/173904/nutrients; Egg, white, raw, fresh: 240 g, https://fdc.nal.usda.gov/food-details/172183/nutrients; Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program): 100 g, https://fdc.nal.usda.gov/food-details/170894/nutrients; Tomatoes, red, ripe, raw, year round average: 160 g, https://fdc.nal.usda.gov/food-details/170457/nutrients; Basil, fresh: 6 g, https://fdc.nal.usda.gov/food-details/172232/nutrients; Oil, olive, salad or cooking: 6 g, https://fdc.nal.usda.gov/food-details/171413/nutrients. Cooked grains/beans are weighed after cooking; raw meats before cooking. Estimates are not kitchen-tested or laboratory verified. Added sugar source verification remains pending; no sugar-free or diabetes-safe claim.

USDA SR Legacy weighed ingredient estimate; NOW product label for specified stevia

Source data checked 2026-10-26; no professional review documented.

Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

Heart-healthy tips

Use plain, unsweetened ingredients and unsalted nuts, seeds and cooked beans; added sauces and toppings change nutrition.
Lower sugar does not guarantee glucose response or diabetes suitability. Check the complete meal, actual portion and your own carbohydrate targets.
Refrigerate perishable preparations promptly; do not leave out over 2 hours, or 1 hour above 90°F (32°C). Candy here is not shelf-stable.

Storage & Meal Prep Tips

Applies to: Cooked grain or vegetable dish, after cooking. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After cooking: refrigerate and use within 3–4 days. Cool promptly in small, shallow containers and refrigerate within 2 hours (1 hour above 90°F / 32°C).

Freezer: Freezer-Friendly. Best quality within 2–3 months.

To thaw: Thaw in the refrigerator — never on the counter.

To reheat or serve: Reheat until steaming hot throughout — cover, stir partway, and let stand before serving.

After thawing: After thawing in the refrigerator: use within 3–4 days.

Meal prep tip: Freeze one measured meal portion per container. Label packages with the recipe name, portion, and date frozen.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Cinnamon apple slices

Fruit side

Toasted sliced almonds

Crunchy side

Rosemary roasted baby potatoes

Grain & bean side