Egg, Bacon, and Grits Bowl

Recipes, Smart Eating

“This recipe fits into the guidelines for a recommended diabetic diet, and has more protein and fiber than a traditional Southern Grits meal would. The only suggestion I would have would be to lower the sodium content by decreasing the added salt when cooking the grits. 

November is Diabetes Awareness Month, and an important part of controlling diabetes and preventing complications is to choose healthy foods. This easy-to-prepare recipe for a better version of the bacon, egg, and grits breakfast would be a great start to your day. 

People with diabetes do need to make healthy food choices, but the food should taste good and be enjoyed. This recipe fits the mold along with many other tasty foods that fit into a daily eating plan for a person with diabetes.” 

Deborah Richter

Registered Dietitian & Certified Diabetes Educator, Sisters of Charity Hospital, St. Joseph Campus


  • 3/4 tsp salt
  • 1 cup uncooked grits
  • 1/4 tsp black pepper
  • 2 Tbsp olive oil
  • 4 slices turkey bacon
  • 2 lbs collard greens, stemmed and roughly chopped
  • 1 tsp chopped fresh tarragon
  • 1 tsp chopped fresh sage
  • 8 eggs
  • 1 tsp fresh thyme 


Preheat oven to  400°. Lightly coat 8 large ramekins with nonstick cooking spray and arrange ramekins on a large rimmed baking sheet; set aside. 

In a medium pot, bring 3 cups water and 1/2 teaspoon of the salt to a boil. Add the grits and return to a boil. Reduce heat to medium low and simmer, stirring often, until thick and creamy, about 15 minutes. Add the pepper and 1 tablespoon of the olive oil. Divide grits among the prepared ramekins. 

Meanwhile, in a large skillet, cook the bacon over medium heat, turning occasionally, until just crisp, about 6 to 8 minutes. Remove the bacon from skillet, chop and set aside. 

Add the remaining 1 tablespoon oil to the skillet. Add the collard greens, tarragon and sage and cook, tossing often, until wilted and just tender, about 5 minutes. Arrange the collard greens on top of the grits. Top the greens with the chopped bacon. 

Crack an egg into the center of each ramekin. Bake for 15 minutes, or until whites are almost set. Top with the thyme and serve. 

Diabetes Recipe
Gluten Free Recipe
Heart Healthy Recipe

Nutrition Facts

Serving Size: 1 ramekin

Calories: 215
Sodium: 356mg
Fat: 9g
Carbohydrates: 21g
Saturated Fat: 2g
Fiber: 4g
Cholesterol: 190mg
Protein: 4g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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