5 low-glycemic breakfasts that still feel—and taste—like a treat

August 24, 2019 at 12:00PM by CWC

Mention to any MD or dietitian that you experience afternoon fatigue on the reg and they’re bound to ask you: What are you having for breakfast? This probably won’t come as a shock, but foods high on the glycemic index—aka insulin and blood sugar spikers—are bound to lead to an energy crash later.


If your idea of a perfect morning is savoring a sweet pastry with your cup of coffee, this can be a major bummer. Fortunately, healthy workarounds around—and we’ve done the hard part of finding them for you. Rounded up here are six breakfast ideas that still taste sweet, but because of smart substitutions, their GI scores stay low.

Keep reading for 5 low-glycemic breakfast ideas.

eggy oatmeal
Photo: Becks Lives Healthy

1. Banana and egg white stovetop oatmeal

Protein and healthy fats help with nutrient absorption, working to keep blood sugar levels steady—even if you’re having something a little sweet. That’s why adding an egg to banana cinnamon oatmeal works so well. You’re still getting that hit of sweetness, but you’re also getting a healthy dose of protein, healthy fats, and fiber.

peanut butter bars
Photo: Joy Food Sunshine

2. Peanut butter breakfast bars

These bars feel like a creamy, decadent dessert, but because peanut butter is full of protein—and a scoop of protein powder is added for good measure—they won’t leave you bouncing off the walls later. They’re also made with almond meal and flaxseed meal, which add fiber—and more protein!

broiled grapefruit
Photo: Paleo Leap

3. Broiled grapefruit

Even though grapefruit is bursting with tart sweetness, its GI score is still a low 25—well below the 70 marker that’s considered high. This recipe pairs the citrus with a couple slices of banana, a touch o’ honey, and a bit of cinnamon. Your tastebuds will be dancing—but your energy will be steady.

berry smoothie
Photo: Helyn’s Kitchen

4. Berry blast smoothie

Blueberries may be the foundation for some fan-favorite desserts (blueberry pie, anyone?), but they’re linked to improving insulin response, making them a major GI win. Besides berries, this low-GI smoothie recipe incorporates kale and flax meal—fiber, FTW!

apple muffins
Photo: Running With Spoons

5. Apple oat Greek yogurt muffins

Apples have a low GI score of 39, and combined with protein-rich Greek yogurt and fibrous oats, you have yourself a downright tasty, well-rounded meal. Make a batch of these muffins over the weekend and nosh on them in the a.m. for brekkie all week long.

Now that you have breakfast covered, here are some ideas for what to make for lunch and dinner.

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Author Emily Laurence | Well and Good
Selected by CWC