Breakfasts with few fast carbs

Eggs, skyr, quark, jumbo oats, linseed, chia seeds, nuts and berries all work well. Every recipe here has a low glycaemic load per serving: few fast carbs, plus protein and fibre. They are chosen by our ‘fast carbs’ score.

Breakfast recipes with a low glycaemic load

Low-carb quark Schmarrn with cinnamon and warm blackberries – 449 kcal
Low-carb cinnamon overnight muesli with quark, linseed and blueberries – 355 kcal
Vegetarian cottage cheese and spinach omelette – 340 kcal
High-protein fluffy scrambled eggs with chives and wild salmon – 340 kcal
Vegan blueberry chia pudding – 210 kcal
Low-carb almond porridge with warm raspberries – 550 kcal
Sweet vanilla quark bake with raspberries – 472 kcal
Vegan vanilla chia pudding – 180 kcal
Low-carb mushroom and cheese omelette – 380 kcal
Raspberry pancakes with yoghurt – 420 kcal
Low-carb quark omelette – 290 kcal
Keto easy cheese omelette roll – 420 kcal
Low-carb spinach shakshuka – 340 kcal
Paleo apple and cinnamon pancakes – 290 kcal
Keto tuna omelette – 480 kcal
High-protein apple and cinnamon bowl – 473 kcal
Herb omelette with feta and spinach – 310 kcal
Keto spinach and ricotta pancakes – 420 kcal
Keto spinach and cheese omelette with smoked salmon – 480 kcal
Hearty protein scrambled eggs with spinach and salmon – 440 kcal
High-protein colourful pepper omelette wrap – 320 kcal
Low-carb salmon and cottage cheese roll – 360 kcal
Protein frittata with tomatoes and spinach – 250 kcal
Juicy salmon spinach omelette roll – 381 kcal

Frequently asked questions

What can I have for breakfast with few fast carbs?

Eggs, skyr or quark, jumbo oats with nuts, chia seeds, linseed and berries. White toast with jam, cornflakes and fruit juice, on the other hand, have a high glycaemic load.

Which oats should I use?

Jumbo oats or pinhead oats. The more processed the oats, the faster their carbs are available, so instant oats and ready-made porridge have a higher glycaemic load.

How are the recipes chosen?

Our ‘fast carbs’ score estimates the glycaemic load per serving from the ingredients, using glycaemic index values from the international GI tables (Atkinson and colleagues). It also counts fibre, protein and fat. Only breakfasts with the lowest level are listed here.

Are these recipes designed for diabetes?

The recipes are chosen by their glycaemic load. They're not a replacement for advice from your diabetes team. If you have a medical condition, talk to your GP or a dietitian.