Low GI Low Carb Breakfast Ideas

Breakfast is relatively easy to eat Low GI Low Carb –  omit the bread and add some cooked spinach or avocado.

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But eggs and spinach can become very dull very quickly.  I have fallen in love with the Breakfast Salad.  There are three parts to a delicious and hunger placating Breakie Salad:

  1. A wide selection of salad leaves – baby cos, rocket/arugula, baby spinach, tatsoi, baby beet leaves, frisee, oak leaf what ever is in season.
  2. A protein – eggs, sausage, chorizo, smoked salmon, cheese, leftovers from last nights dinner – my favourite is poached eggs.  For vegetarians use mushrooms, a cheese like Feta or Haloumi, or more nuts.
  3. Last is for crunch and texture – seeds like pepitas, crushed peanuts, pinenuts or cashews, and Asian fried shallots, onions or garlic.

Place the leaves on the plate, then the protein and sprinkle with the crunch. For a final touch drizzle over a tasty flavoured olive oil and fling a few shavings of parmesan cheese.

Voila!  Breakfast salad.


Breakfast Salad Low Carb Low GI with Poached Eggs

A base recipe ready for infinite variations.
Course Breakfast
Cuisine Low GI Under 20, Low Net Carbs Under 10
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1 person
Calories 290kcal


  • 2 Egg Poachedor Fried your chocie
  • 1 cup Salad leaves Mixed
  • 15 g Crunch & Texture see recipe below
  • 1 dibble olive oil Flavour of your choice I like the garlic one
  • 5 g Parmesan cheese Shaved


  • Place the mixed leaves on the plate. Top with eggs. Sprinkle the Crunch. Drizzle the oil. Fling the cheese. Eat!



Crunch & Texture for Low GI Low Carb

This is a wonderful extra to sprinkle over salads or vegetables to crunch and texture. Swap and change the nuts and seeds to suit your tastes and seasonal availability.
Course Extras
Cuisine Low GI Under 20, Low Net Carbs Under 10, Vegetarian
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 10 servings
Calories 95kcal


  • 50 g pine kernels roasted and roughly crushed
  • 50 g Pepitas
  • 5 g Asian fried shallots
  • 50 g Peanuts roasted and roughly crushed
  • 10 g pepper freshly ground


  • Mix together and keep in an air tight container.