Bring cozy Mediterranean flavor to your table with these Low-GI Skillet Eggs in Rustic Tomato Sauce with Butter Beans! Whole eggs and fluffy egg whites are baked directly into a rich, herb-infused tomato sauce loaded with creamy butter beans, garlic, and briny kalamata olives.
Ready in 45 minutes, this nutrient-dense shakshuka-style dish provides 22g of protein per serving. It’s a satisfying, blood-sugar-friendly meal designed to stabilize energy and support insulin sensitivity for breakfast, lunch, or dinner.
Glycemic Index Profile
| Ingredient | Glycemic Index (GI) | Glycemic Impact / Role |
| Butter Beans | Low (approx. 28–35) | Rich in resistant starch and fiber that slow glucose absorption. |
| Whole Eggs & Egg Whites | 0 | Pure protein base that supports muscle maintenance and buffers carbs. |
| Peeled Tomatoes & Garlic | Low (approx. 15–30) | Low-glycemic, antioxidant-rich base supplying lycopene and flavor. |
| Kalamata Olives & Olive Oil | Very Low (< 15) | Healthy monounsaturated fats that delay gastric emptying. |
Synergistic Effect
Pairing fiber-rich butter beans with high-quality egg protein and healthy olive oil fats significantly slows digestion. This balanced combination prevents sudden insulin surges while keeping you full for hours.
Low-GI Skillet Eggs in Rustic Tomato Sauce with Butter Beans
Description
Enjoy Low-GI Skillet Eggs in Rustic Tomato Sauce with Butter Beans! Featuring eggs baked in a savory herb-infused tomato, bean, and kalamata olive sauce. Formulated for insulin resistance, PCOS, and steady energy.
Ingredients
Instructions
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Heat olive oil in a 9-inch (or similarly sized) cast-iron skillet on medium low. Add onion and cook until soft, about 3 minutes. Stir in garlic and cook about 1 minute longer. Add tomatoes, paprika, oregano, kalamata olives and butter beans and stir to combine.
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Transfer skillet to oven and cook for about 15 minutes. Remove and set on top of stove. Using a ladle, make 4 indentations and gently crack the eggs into the indentations, keeping yolks intact. Spread the rest of the egg whites over the surface. Season eggs with a pinch of salt and pepper, and place back in the oven. Bake for 9 to 12 minutes, until whites are set and yolks are slightly thickened. Serve immediately.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 342kcal
- % Daily Value *
- Total Fat 13g20%
- Saturated Fat 3g15%
- Cholesterol 195mg65%
- Sodium 875mg37%
- Potassium 788mg23%
- Total Carbohydrate 26g9%
- Dietary Fiber 9g36%
- Sugars 10g
- Protein 22g44%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Make this recipe VEGAN - just omit the eggs.
- To meal prep, you can make the sauce first and simply add fresh eggs each morning, or you can make the complete recipe - the eggs warm up fine. It’s a personal preference.
