Egg Omelet or Scrambled Egg with Chili, Cheese, Tomatoes and Beans (1 Large Egg)

Keep the portion consistent and test components separately on different days: eggs alone, then eggs with cheese, tomatoes, and finally beans, to identify the main driver.

Limit beans to about 1/4–1/2 cup and choose black beans, kidney beans, or chickpeas; rinse canned beans and avoid sweetened baked-bean sauces.

Add more low-starch vegetables such as spinach, mushrooms, zucchini, bell peppers, or avocado, while reducing the bean portion rather than increasing the overall meal size.

Check chili seasoning, salsa, canned tomatoes, and bean sauces for added sugar or starch; use unsweetened chili flakes, cumin, garlic, and herbs instead.

Eat slowly and take a 10–20 minute easy walk after the meal; this can reduce the post-meal rise without changing the recipe.

If the rise is repeatable despite portion changes, discuss it with a clinician or dietitian, especially if you use glucose-lowering medication or see unexpectedly high readings.