Egg Hash, Sheet Pan Soup & BBQ Pulled Pork Bowls
A full day of eating built for steady blood sugar: protein, fiber, and healthy fat at every meal, with low glycemic choices like beans instead of bread.
Prep Directions
Sequenced so the slow cooker, oven, and stovetop overlap.
Start the pork
Mix the BBQ rub (smoked paprika, garlic powder, onion powder, chili powder, cumin, dry mustard, salt, and pepper) and rub it all over the pork loin. Place it in a slow cooker with a splash of water and cook until it shreds easily with a fork. A pressure cooker works too.
Low about 6 hours or high 3 to 4 hours, hands off. Pressure cooker about 60 minutes.Prep all your veggies
Preheat oven to 425F. One cutting board session: dice the red potatoes, dice the red bell pepper for the hash, cut the cauliflower into florets, quarter the remaining red pepper, halve the Roma tomatoes, cut the onion into wedges, and rinse and drain the pinto and cannellini beans. Leave the garlic cloves unpeeled for the soup.
15 minRoast the hash base
Toss the potatoes with avocado oil, salt, and pepper and spread on a sheet pan, using two pans if needed. Roast for 15 minutes, then add the sliced turkey sausage and the diced red pepper for the last 10 minutes, until the potatoes are golden and the sausage is browned. Taste and season again.
25 minScramble the eggs and wilt the spinach
Scramble the eggs in a nonstick pan until just set, seasoning with salt and pepper, and set them aside. Wilt the baby spinach in the same pan for about a minute. Work in batches for larger amounts.
10 minRoast the soup vegetables
On a second lined sheet pan, toss the cauliflower, quartered red pepper, tomatoes, onion, and unpeeled garlic with the olive oil, smoked paprika, cumin, salt, and pepper. Spread in a single layer with the peppers skin side up and the tomatoes cut side up, and roast for 20 minutes. Take the cauliflower out as soon as it is golden and set it aside so it does not overcook. Roast the remaining vegetables for another 12 minutes, until the pepper skins are blistered. Use extra pans for larger amounts.
32 min, mostly hands offBlend the soup
Squeeze the roasted garlic out of its skins. Working in batches, blend the roasted cauliflower and vegetables with the rinsed cannellini beans, the warm bone broth, and lemon juice until smooth, venting the lid so the steam can escape. Add a splash more broth if you want it thinner. Taste and season with salt and pepper.
10 minMake the slaw and BBQ beans, and shred the pork
Whisk the Greek yogurt, apple cider vinegar, honey, salt, and pepper together and toss with the bagged cabbage slaw mix. Shred the cooked pork and set it aside. Simmer the cooking juices in a pot (or uncovered on high in the slow cooker) until reduced and thickened, then stir in the tomato paste and the rinsed pinto beans and warm until the beans soak up the sauce. Add a splash of apple cider vinegar and a pinch more spice if needed, then toss the pork with a few spoonfuls of the sauce.
10 min hands on, plus about 20 min to reduce the sauce and warm the beansPortion everything
Divide the hash base, soup, pulled pork, pinto beans, and slaw into separate containers. Keep the avocado and hemp hearts aside to add fresh. When eating: reheat the hash and eggs and top with avocado. Reheat the soup and top with hemp hearts and a drizzle of olive oil. Reheat the pork and beans, pile them into a bowl with the slaw, and top with avocado.
Shopping List
Consolidated across all three recipes and scaled to your selected number of days.
Daily Nutrient Snapshot
What one day of this plan provides, with a lens on protein, fiber, and the nutrients that support steady blood sugar.