The protein in this breakfast is just what every hero-in-training needs! Parents should take charge when using the range, but the younger set can still scoop out the sour cream and even try separating the eggs.

Excerpted from Dishing It Up Disney Style: A Cookbook for Families with Type 1 Diabetes

Nutritional Information

Serves: 12

Serving Size: 1/12 piece

  • Calories: 150
  • Fiber: 0g
  • Total Fat: 7g
  • Protein: 16g
  • Total Carbohydrate: 4g


  • 1 medium onion, finely chopped (about 1 1/2 cups)
  • 1 teaspoon butter
  • 1 teaspoon olive oil
  • 4 medium leaves Swiss chard, stems removed and leaves finely chopped (about 1 cup)
  • 6 eggs
  • 6 egg whites
  • 1 cup light sour cream
  • 1/3 cup chopped fresh Italian parsley
  • 1 1/2 cups cooked, diced ham (about 7 ounces)
  • 2 1/2 cups grated reduced-fat Swiss or sharp cheddar

How To Make It

  1. In a medium-size skillet, sauté the onion in the butter and olive oil until soft and translucent, about 5 minutes. Add the chard and cook until just wilted, about 1 minute. Let cool.
  2. In a bowl, beat together the eggs and egg whites. Stir in the sour cream, parsley, ham, chard mixture, and 2 cups of the cheese.
  3. Pour the mixture into a greased 9×13-inch glass baking dish. Cover it with plastic wrap and refrigerate overnight, or bake it (uncovered) immediately.
  4. Heat the oven to 375°F. If the casserole was refrigerated overnight, let it sit for 15 minutes at room temperature. Bake until it has set, about 35 to 40 minutes.
  5. Sprinkle the casserole with the remaining cheese and bake until the cheese melts, about 3 minutes.

Disclaimer: The experiences and suggestions recounted in these articles are not intended as medical advice, and they are not necessarily the "typical" experiences of families with a child who has type 1 diabetes. These situations are unique to the families depicted. Families should check with their healthcare professionals regarding the treatment of type 1 diabetes and the frequency of blood glucose monitoring.