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Low Glycemic Breakfast Recipes

Muscle Man's Waffles (2 servings)

  • 3 egg whites
  • 1/4 cup oat flour (rolled oatmeal crushed in a blender)
  • 2 scoops whey protein powder vanilla flavored. It should contain protein and no carbs.
  • 1 tbsp applesauce
  • Wisk together and bake in waffle iron. Finish breakfast with ˝ cup of strawberries if desired

    Oatmeal Pancakes

  • 1/2 cup oatmeal
  • 6 egg whites
  • 1 tbsp raspberry fruit spread (double fruit, no sugar added)
  • Heat a small frying pan over medium heat for several minutes. Mix oatmeal, egg whites and fruit spread together. Spray pan with non-stick spray. Pour mixture into pan. Flip after approximately 5 minutes and cook for an additional five minutes on other side.

    Laughable Egg Wrap

  • 1 wedge The Laughing Cow® light cheese
  • 1 small whole-wheat tortilla
  • 1 egg (or 2 egg whites)
  • Prepare one egg in the method you prefer. You may scramble the egg or egg whites using a non-stick spray. Or if you prefer, you can use a boiled egg.

    Warm tortilla in microwave for 10 seconds. Spread cheese to cover tortilla. Top cheese spread with scrambled egg or crumbled boiled egg. Add tsp of salsa or a couple of dashes of hot sauce if desired. Roll up wrap and enjoy.

    Breakfast Zucchini Pie

  • 5-6 egg whites
  • Extra virgin olive oil 1 tbsp
  • 1/2 onion chopped
  • 1/2 tsp ground turmeric
  • 1 cup zucchini chopped
  • 1 tbsp basil chopped
  • 1 oz part skim mozzarella cheese shredded
  • 1/2 tsp ground oregano
  • Dash of garlic powder, parsley, black pepper

    In a skillet, add olive oil and cook all of the above except eggs and turmeric. In a bowl whip together eggs and turmeric and cook into an omelet. Place omelet on a plate andadd vegetable mixture on top, then sprinkle with cheese.

    Turkey Omelet

  • 3 egg whites with 1 whole egg
  • Lean low salt regular or smoked turkey breast -1 oz

    Sauteed onions and green peppers -1/2 cupCombine the above and cook with Pam cooking spray. Finish with 1/2 cup of berries

    Cheese Omelet

  • 3 egg whites with 1 whole egg
  • Add 1 oz of low fat cheese of choice

    Scramble the egg and cheese and cook with Pam spray. Finish with a small tangerine, or 2 kiwi fruit

    Spinach Omelet

  • 3 egg whites with 1 whole egg or 4 egg whites
  • 1oz low fat mozzarella or other cheese
  • Few cherry or grape tomatoes
  • 1/2 cup chopped spinach

    Mix above together and cook. Finish with 1/2 cup of strawberries

    Wake Up Shake

    *Vanilla or chocolate protein shake1 cup cold coffee or Starbucks light espresso in the can (35 cal)Add few ice cubes, a splash or so of skim milkThen blend together. This also can be used for a snack option.

    Cottage Cheese Delight

    4oz cottage cheese with 1 tbsp of non fat yogurtAdd 1/2 cup of blueberries or strawberries

    Cottage Cheese Nutty Delight

    4oz cottage cheese with 1 tbsp of plain or flavored non fat yogurt. Add 1 tsp crushed almonds and 1/2 cup of berries

    *Protein shake with 2 Kiwi or tangerine mixed with 4 oz cottage cheese

    Carb Sense yogurt, flavor of choice and mix with all bran extra fiber 1/3 to 1/2 cup

    *Oatmeal with 3 egg whites or 4oz cottage cheese



    Click here for low GI lunch recipes.

    Click here for tasty low GI Dinners.

    Return to Glycemic Index Page

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