Spanish Scrambled Eggs with Tomato and Serrano Ham

When you're staring at the glucose metre at 7am wondering what on earth you can eat that won't ruin the day before it's even started, this is your answer. It's become our weekday staple because it's quick, filling, and genuinely tasty – not just "acceptable for a restricted diet" tasty, but actually good.

The Spanish do eggs brilliantly, and this version borrows from the classic huevos revueltos but keeps the carbs minimal. The serrano ham adds saltiness without needing toast, and the tomato gives it enough substance that Xing doesn't feel like she's missing out.

Ingredients

• 4 large eggs
• 50g serrano ham, roughly torn (or use prosciutto if that's what you've got)
• 1 medium tomato, deseeded and diced (about 100g)
• 1 tbsp olive oil
• Small handful fresh parsley, chopped
• Pinch of smoked paprika (optional but recommended)
• Salt and black pepper to taste
• 20g manchego cheese, grated (optional – watch the portion if using)

Method

1. Prep your ingredients – Crack the eggs into a bowl and whisk lightly with a fork. Dice your tomato and tear the ham into bite-sized pieces.

2. Heat the pan – Warm the olive oil in a non-stick frying pan over medium heat. Don't rush this; you want gentle, creamy scrambled eggs, not rubber.

3. Cook the tomato – Add the diced tomato to the pan and cook for 2–3 minutes until it softens and releases some juice. Season with a pinch of salt and the smoked paprika.

4. Add the ham – Toss in the serrano ham and stir for 30 seconds. It'll crisp up slightly at the edges.

5. Pour in the eggs – Lower the heat to medium-low and pour in the whisked eggs. Stir gently with a wooden spoon or spatula, scraping the bottom of the pan. Keep it moving but don't over-stir.

6. Finish and serve – When the eggs are just set but still a bit glossy (they'll continue cooking off the heat), remove from the pan. Sprinkle with fresh parsley and the grated manchego if using. Serve immediately.

Why This Works for GD

Eggs are a gestational diabetes superstar: high protein, virtually zero carbs, and they keep you full for hours. The small amount of tomato adds flavour and a bit of fibre without spiking blood sugar. The ham and cheese (if you use it) add fat and protein, which slow down digestion even further.

We've tested this dozens of times, and Xing's one-hour reading is consistently in the safe zone. The key is not adding bread or potatoes – if you're desperate for carbs, a thin slice of sourdough on the side is your best bet, but honestly, this is filling enough on its own.

Dad Notes

The first time I made this, I added way too much tomato and it turned into a watery mess. Deseeding the tomato is crucial – scoop out the jelly bit in the middle and just use the flesh. Also, don't be tempted to add milk or cream to the eggs. It's not needed, and it can make them split.

Xing initially missed having toast with her eggs, but after a week of this, she stopped asking. The ham gives it enough savouriness that you don't feel like something's missing. If you can't find serrano ham, regular cooked ham works, but it's not quite the same. Prosciutto is closer.

One morning I was out of fresh tomatoes and used a spoonful of passata instead. Worked fine, but fresh is better.

Variations

• Add spinach: Wilt a handful of baby spinach in the pan before adding the eggs. Adds bulk and vitamins without carbs.
• Swap the ham: Use smoked salmon instead of serrano ham for a posher version. Don't cook the salmon – just flake it over the top at the end.
• Spicy version: Add a pinch of chilli flakes with the tomato. Xing can't handle spice right now, but I sometimes make my portion spicy.
• Mushroom addition: Sauté 50g sliced mushrooms with the tomato for extra umami.

Storage

Scrambled eggs don't really keep well, so make this fresh. If you're meal-prepping, you can dice the tomato and portion the ham the night before, then it's a 10-minute job in the morning.

Leftovers can be refrigerated for up to 24 hours and reheated gently in the microwave (30-second bursts, stirring between), but they won't be as creamy.