Low GI Breakfast Bowl Recipe | FoodByMaria Recipes

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My Healthy Breakfast in Under 5-Minutes

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

Prep

2 minutes

Cook

5 minutes

Yield

1

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.

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.

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 

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 it 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!

Expert Tips & FAQ:

What does low-GI 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 break down carbs into glucose and insulin passes this over to power our cells. High-GI foods make our blood glucose levels spike and crash. 

What are some low-GI foods? Whole grains, fruits, dairy products, and legumes. 

Are eggs a low-GI food? Yes! Eggs have a relatively low glycemic index.

Other recipes you’ll love:

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

Low Glycemic Index Breakfast Bowl

4.89 from 9 votes
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.
Prep Time 2 minutes
Cook Time 5 minutes
Total Time 7 minutes
Course Vegan Meals, Vegan Breakfast
Cuisine Vegetarian, Dairy-Free, Gluten-Free, Grain-Free, Vegan
Servings 1
Calories 701 kcal

Ingredients
  

  • 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 almond milk
  • NOTE: I added half a passion fruit to this one

Instructions
 

  • 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.
  • 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.
  • In the mean time mash one banana in the base of you breakfast bowl.
  • Once your oats are done add your oats to the bowl, then begin adding your toppings.
  • 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!

Nutrition

Serving: 1 | Calories: 701kcal | Carbohydrates: 75.5g | Protein: 16.5g | Fat: 37.8g | Saturated Fat: 17.5g | Polyunsaturated Fat: 9.3g | Sodium: 309.8mg | Fiber: 16.8g | Sugar: 22.1g
Review This Recipe Let us know how it was!

 

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!!

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!!!

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!

Maria Koutsogiannis

Thank you so much!

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!

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