Low GI Breakfast Bowl Recipe | FoodByMaria Recipes

Vegan Meals

My Healthy Breakfast in Under 5-Minutes

Prep

2 mins

Cook

5 minutes

Yield

1

I know by this point breakfast talk may seem like you’re listening to a broken record, but I promise you this Easy Breakfast recipe is so worth your time! I make this low GI breakfast bowl every morning, and I swear it gives me superpowers and helps me make it through my busy, non-stop day. This easy breakfast is rich in protein from the seeds, and peanut butter, high in carbs, is the best low GI breakfast, and just downright good for you!

low gi breakfast in a bowl with fruit, peanut butter, and chia seeds on top.

Breakfast should take no time to make, and I really mean that. So that is why this low GI breakfast is so amazing. It takes 5-minutes to make. You must be organized though, and have everything prepared! On weekends when Andrew is not working I make him this breakfast (but with honey because he does not like coconut nectar, at all). Andrew typically does not eat a lot in the morning, but for some reason, this breakfast and he really get along.

Why you’ll love this low GI breakfast recipe? 

  • Well for starters, it’s a low glycemic index breakfast
  • It’s so easy-to-make
  • Really healthy for you 
  • It Will fill you up to kickstart your day 

What does low GI (glycemic index) mean?

The glycemic index (GI) is a measure of how carb-containing foods affect your blood sugar levels. A GI value of 55 or lower is considered to be a low GI breakfast/meal, while 70+ is high. Our bodies breakdown carbs into glucose and insulin pass this over to power our cells. High-GI foods make our blood glucose levels spike and crash. 

Some low GI foods are: 

  • Whole grains 
  • Fruits
  • Dairy products 
  • Legumes 

Looking for other breakfast recipes? Try this bagel sandwich recipe.

low gi breakfast in a bowl with fruit, peanut butter, and chia seeds on top.

How do you make the best low GI breakfast?

  1. Boil a few cups of water with your kettle. I think I typically need around 2 cups of water for one breakfast, so double or triple as you need
  2. Add all the ingredients for the oats into a pot, and then cover with boiling water, and let it cook for a few minutes on low heat
  3. In the meantime mash one banana in the base of your breakfast bowl
  4. Once your oats are done add your oats to the bowl, then begin adding your toppings

It’s that easy! I really hope you all give this recipe a go.  Not just because it is easy but because your body deserves to be nourished, and well taken care of!

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low gi breakfast in a bowl with fruit, peanut butter, and chia seeds on top.

Low Glycemic Index Breakfast Bowl

  • Prep Time: 2 mins
  • Cook Time: 5 minutes
  • Total Time: 7 minutes
  • Yield: 1 1x
  • Category: Vegan Meals, Vegan Breakfast
  • Cuisine: American-Inspired
  • Diet: Vegan

Description

This low GI breakfast bowl recipe takes no time at all to make and is the perfect way to kick-off your day on a healthy note.


Ingredients

Scale

1/2 cup rolled oats

1 cup almond milk

1 tbsp coconut oil

2 tbsp flax seeds

Toppings:

1 banana, mashed

1/2 cup frozen blueberries

1 tbsp peanut butter (crunchy)

1 tbsp chia seeds

1 tbsp raw coconut nectar

1/4 cup coconut milk

NOTE: I added half a passion fruit to this one


Instructions

  1. Boil a few cups of water with your kettle. I think I typically need around 2 cups of water for one breakfast, so double or triple as you need.
  2. Add all the ingredients for the oats into a pot, and then cover with boiling water, and let it cook for a few minutes on low heat.
  3. In the mean time mash one banana in the base of you breakfast bowl.
  4. Once your oats are done add your oats to the bowl, then begin adding your toppings.
  5. NOTE: make sure you cook on low heat to avoid burning/sticking. Make sure you at least cover the “oat mixture” with water, any less will leave you with lumpy oats. Not so fun, trust me I know!

 

Cassie

For some reason, it takes me really long to cook oatmeal just because I always make sure each drop of liquid has evaporated. I’ll try this technique out for a change and see how it turns out!

Maria Koutsogiannis

Hey Sweetie! I know what you mean, I used to be the same way!!! Ya, do! Let me know what you think hunnie!

Sophie Couillard

Yuuummmmm

Maria Koutsogiannis

Thank you so much!

Laurie gould

I cook this oatmeal in the microwave. I put one cup of water in a bowl and microwave for 3 minutes, add one half cup Bob’s Red Mill Old Fashion oatmeal, stir and microwave 30 more seconds. Cover and let sit for 10 minutes..perfect every time…I love it with a little salt and milk!!!

Maria Koutsogiannis

Love, this thank you hun!

Sandy Shuster

Is the quantity of oats correct? Seems like a very, very large portion of this recipe serves 1.

Thanks,
SAndy

Maria Koutsogiannis

that must have been a glitch! fixed that!

Maria Koutsogiannis

You’re so welcome!! I am so glad you liked it!!!

Dinesh d'sa

Hi Maria I tried the recipe today and used soy milk instead of almond milk. Enjoyed it thoroughly. A great brekkie to power the morning. Thank you

Maria Koutsogiannis

thank you so much!!

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