3 Low Glycemic High Protein Breakfast Recipes

low gi recipes low glycemic diet
low glycemic breakfast recipes

Looking for some low glycemic recipe ideas to kick start your morning? Making breakfast a priority especially when you're following a low GI diet is key. It's the most important meal of the day for good reason it kicks your metabolism into full gear after a long night of "fasting". 

Our low glycemic recipes are made with whole, healthy foods and balanced with low GI nutrition to nourish your body and help you feel your best. 

We've include a meal planning printable that you can download to plan your week!


Featured recipes:

  • French Toast with Berries

  •  Avocado and egg toast with walnuts (includes vegan option!)

  •  Carrot Cake Chia Pudding


Scroll to check out the recipes!

What is the glycemic index?

The Glycemic Index is a proven measure of how fast a carb (glucose) is absorbed into the bloodstream. Knowing this, experts have been able to identify that not all carbs are created equally and you actually need good healthy carbs for overall health and well-being. Carbs are energy! 

Why a low GI diet works

Low glycemic index foods will keep you fuller for a longer period of time and revs up your metabolic rate (fat burning). This is because when you eat low glycemic foods, they are slowly digested and this steadies your blood glucose and insulin levels. You can drastically reduce feelings of "hunger" and binge eating by choosing foods lower on the glycemic index. 


Low Glycemic French Toast with Berries Recipe

 We like the recipe best with blueberries and blackberries as these are naturally sweeter. You're welcome to add in strawberries and raspberries as well—fresh or frozen! 


  • 2 cups of berries
  • 2 eggs
  • 2 tablespoons of unsweetened dairy-free milk
  • 4 slices of whole grain bread
  • 2 tablespoons of honey or real maple syrup
  • Dash of cinnamon


  1. Put the berries in a saucepan and heat on low until the berries are warm and saucy. Stir occasionally, then turn off and mix in maple syrup or honey with the berries.
  2. Break open and add the 2 eggs into a bowl. Add milk into the bowl and whisk until combined.
  3. Dip the slices of bread into the egg mixture, coating each side
  4. Add the coated slices of bread into a pre-heated non stick frying pan. Fry the slices of bread on each side — about 3 minutes each side. 
  5. Lastly, add the slices to a plate, top with the warm berry sauce and sprinkle with cinnamon. 


Low GI Breakfast Sandwich: Egg and Avocado Toast Topped with Walnuts

One of the best high protein low GI breakfast sandwiches is avocado and egg with nuts! You can choose your favorite nuts for a topping but we like: walnuts, almonds and pine nuts. Be sure the nuts are unsalted.

Why add nuts? Adding nuts gives this really simple sandwich a protein, and healthy fat boost. It's perfect for the morning to kickstart your metabolism and also keeps you full until your next meal. 


  • 1/2 mashed avocado
  • 1 egg (vegan option: swap egg for 2 tablespoons of humus!)
  • 1 slice of whole grain bread
  • 1 tablespoon of chopped nuts of your choice (walnuts, almonds, pine nuts)
  • Pinch of Red pepper flakes (optional)


  1. Toast slice of bread
  2. Pan fry egg in non-stick frying pan (use 1/2 teaspoon of olive oil if needed) salt and pepper to taste
  3. Spread mashed avocado on one slice of bread and top with fried egg
  4. Sprinkle chopped nuts over sandwich 


Carrot Cake Chia Pudding

If you like carrot cake, then you'll love this chia pudding!

What is chia pudding? Chia is a gelatinous seed, meaning it absorbs liquid when it comes in contact with it. Add chia seeds to a small glass of milk, leave it over night and you'll have a thick "pudding" in the morning. 


  • 1/2 a carrot, grated
  • 1/2 cup of chia seeds
  • 2 cups of unsweetened dairy-free milk
  • 1/4 teaspoon of cinnamon
  • 1/4 teaspoon of nutmeg 
  • 1/4 cup of walnuts
  • 2 tablespoons of unsweetened coconut flakes


  1. Add all ingredients to a bowl and mix well
  2. Distribute into cups, cover with a plastic wrap or lid and put in fridge at night
  3. Eat and enjoy in the morning


Try these low glycemic breakfast recipes. They're perfectly balanced and designed for weight loss. They're an easy and delicious replacement for some unhealthier options, and will keep you satisfied through the entire morning—well at least until mid-morning meal 2. 

Free meal planner to plan your week

Use this planner to build out your week including the recipes above. The chia pudding is enough for 2 or 3 days, so you can prep in advance and eat for breakfast throughout the week!


Need more meal ideas for the week? Grab our free Low GI Starter kit which includes a meal plan filled with tasty foods to help you jump start your low GI transition!