next page Low Glycemic Recipes

Low GI Recipes

If you aim to eat healthily with a low GI diet, these low GI recipes for breakfast, lunch, and dinner, along with a tempting selection of desserts, if you have sweet tooth, will help you to stay on track.

Diabetes drove the creation of the glycemic index (GI). It is an index of foods that is considered a great asset for type 2 diabetics to help them with their diet to balance their blood sugar levels. However, the GI Index is not just for diabetics, it's beneficial for all of us.

Choosing foods that have a low glycemic index can help you to lose weight because you will feel fuller for longer, with fewer hunger twinges, mood swings and energy dips. But even if you do not need to lose weight, a low GI diet will help you to stabilize the body's production of insulin and help you to avoid developing insulin resistance, which can potentially lead to life threatening disease such as diabetes, heart attacks and strokes.




V - low GI vegetarian recipes;

E - easy low GI recipes;

LC - low carb low GI recipes;

LSF - healthy low GI recipes (low in saturated fat);

D - diabetic recipes.

Low GI Breakfast Recipes

Vegetable Frittata

Vegetable Frittata Recipe V  E  LC D

Total time: 25 min. 143 calories per serving. Ingredients: leek, cauliflower, white mushrooms, eggs, dried basil, fresh rosemary, Parmesan cheese, butter.

Chorizo and Sun Dried Tomato Omelette Recipe

Chorizo and Sun Dried Tomato Omelette E  LC D

Total time: 20 min. 237 calories per serving. Ingredients: eggs, garlic, dried crushed chillies, butter, sun-dried tomatoes, chorizo, oregano.

Mushroom Omelette Recipe

Egg White Mushroom Omelette V  E  LC  LSF D

Total time: 15 min. 120 calories in one serving. Ingredients: egg whites, mushrooms, spring onions, Parmesan cheese, coriander, butter and olive oil.

Asparagus Frittata

Asparagus Frittata Recipe V  E  LC D

Total time: 20 min. 191 calories per serving. Ingredients: asparagus, onions, eggs, soft goat's cheese, thyme, butter.

Seafood Omelette Recipe

Seafood Omelette E  LC D

Total time: 25 min. 254 calories. Ingredients: king prawns (shrimps), olive oil, eggs, cheddar cheese, garlic, dried crushed chillies, butter, fresh basil.

Zucchini Frittata Recipe

Egg White Zucchini Frittata V  E  LC  LSF D

Total time: 20 min. 107 calories per serving. Ingredients: egg whites, zucchini or courgette, cottage cheese, spring onion, parsley, olive oil.

Spinach Frittata Recipe

Spinach Frittata Recipe V  E  LC D

Total time: 25 min. 200 calories, 3g of net carbs. Ingredients: eggs, feat cheese, spinach, dried oregano, olive oil.

Low Glycemic Index Recipes for Lunch

Low GI Salads:

Chicken Caesar Salad Recipe

Chicken Caesar Salad E  LC D

Total time: 30 min. 242 calories. Ingredients: chicken breast, lettuce, Parmesan cheese, anchovy (optional), olive oil, lemon juice, mayonnaise, garlic, Dijon mustard, Tabasco sauce.

Chicken Fajita Salad

Chicken Fajita Salad E  LC D

Total time: 20 min or 1 hour 20 min (to marinate the chicken - optional). 258 calories. Ingredients: chicken breast, green pepper, onion, guacamole, salsa, sour cream, lettuce, etc.

Avocado and Bacon Salad Recipe

Avocado Salad Recipe E  LC D

Total time: 15 min. 248 calories. Ingredients: avocado, back bacon, tomato, lettuce, parsley, onion, olive oil, lemon juice, Dijon mustard, ground cumin, vegetable stock.

Shrimp and Asparagus Salad

Shrimp and Asparagus Salad E  LC  LSF D

Total time: 20 min. 330 calories. Ingredients: shrimps or prawns, asparagus, rocket leaves, lemon juice, olive oil, light mayonnaise, egg, capers, Dijon mustard, fresh tarragon.

Quick Tuna Nicoise Salad

Tuna Nicoise Salad E  LC D

Total time: 15 min. 254 calorie. Ingredients: can of tuna, tomato, red onion, green or black olives, eggs, lettuce, parsley, olive oil, lemon juice, garlic, capers.

Eggplant Salad

Aubergine or Eggplant Salad V  E  LC D

Total time: 26 min. 199 calories. Ingredients: aubergine or eggplant, Parmesan cheese, olive oil balsamic vinegar, sweetener, parsley, garlic, crushed chilli flakes.

Warm Radish Salad

Radish Salad V  E  LC  LSF D

Total time: 10 min. 110 calories. Ingredients: yellow pepper, garlic, radishes, spring onion, lettuce, olive oil, balsamic vinegar, Dijon mustard, sweetener.

Green Bean Salad Recipe

Cold Green Bean Salad V  E  LC  LSF D

Total time: 10 min. 138 calories. Ingredients: green beans or French beans, olive oil, dried marjoram, red onion, vegetable stock, lemon. Vegetarian.

Low GI Soup Recipes:

Cold Avocado Soup Recipe

Avocado Soup Recipe V  E  LC  LSF D

Total time: 5 min. 197 calories per serving. Ingredients: Hass avocado, low fat cottage cheese, lime juice, chives, cucumber, ground cumin.

Spinach Soup Recipe

Spinach Soup V  E  LC  LSF D

Total time: 20 min. 106 calories per serving. Ingredients: fresh spinach, cauliflower, onion, garlic, ground nutmeg, olive oil, sour cream, vegetable stock.

Italian Meatball Soup Recipe

Italian Meatball Soup E  LC D

Total time: 30 min. 248 calories per one serving. Ingredients: extra lean minced meat, egg white, canned chopped tomatoes, celery, spring onion, green pepper, garlic, basil, thyme, oregano, etc.

Chicken and Cauliflower Soup Recipe

Chicken and Cauliflower Soup E  LC  LSF D

Total time: 20 min or 1 hour 10 min. 133 calorie per serving. Ingredients: chicken leg, ham, onion, cauliflower, garlic, ground sage, vegetable stock, parsley, etc.

Chicken and Vegetable Soup Recipe

Chicken and Vegetable Soup E  LC  LSF D

Total time: 25 min or 1 hour 10 min. 133 calories per serving. Ingredients: chicken leg, red pepper, spring onion, peas, vegetable stock, garlic, dried oregano, thyme, parsley.

Italian Fish Soup Recipe

Italian Fish Soup  E  LSF D

Total time: 25 min. 294 calories per one serving. Ingredients: celery, leek, garlic, fennel, red chilli, thyme, olive oil, white wine, white fish (cod, haddock, monkfish), raw prawns and mussels.

Olive Garden Minestrone Soup Recipe

Olive Garden Minestrone Soup V E LSF

Total time: 30 min. 230 calories in 1 serving. Ingredients: onion, olive oil, zucchini, green beans, celery, garlic, red kidney beans, navy beans, small shell egg pasta, spinach, parsley, oregano, etc.

Sweet Potato Soup Recipe

Sweet Potato Soup V E

Total time: 25 min. 170 calories per one serving. Ingredients: sweet potatoes, celery, carrot, olive oil, onion, Thai curry paste red or green, vegetable stock, reduces fat coconut milk.

La Madeleine Tomato and Basil Soup Recipe

La Madeleine Tomato and Basil Soup V LC D

Total time: 50 min. 90 calories in one serving. Ingredients: tomatoes, tomato juice, chicken or vegetable stock, basil, cream fraiche, butter.

Italian Minestrone Soup Recipe

Italian Minestrone Soup V E LSF

Total time: 30 min. 164 calories per serving. Ingredients: can of chopped tomato, carrots, leek, celery,  onion, zucchini, cabbage, small shelled egg pasta, olive oil, vegetable stock, garlic, rosemary, etc.

Carrot Ginger Soup Recipe

Carrot Ginger Soup V  E  LSF

Total time: 30 min. 141 calories per serving. Ingredients: onion, oilve oil, parsnip, celery, root of ginger, curry powder, vegetable stock, low fat yogurt, coriander.

Beef and Barley Soup Recipe

Beef and Barley Soup LSF D

Total time: 2 hours 15 min or 45 min if you use a pressure cooker. Ingredients: beef, carrot, celery, onion, leek, pearl barley, garlic, chilli (optional), parsley.

Low GI Dinner Recipes

Baked Chicken Thigh Recipe

Baked Chicken Thighs E  LC  LSF D

Total time: 55 min. 350 calories per serving. Ingredients: chicken thighs, lemon, garlic, olive oil, basil, small glass of white wine.

Baked Chicken with Feta and Lemon

Lemon and Feta Cheese Baked Chicken E  LC D

Total time: 1 hour. 410 calories per serving. Ingredients: chicken breast, feta cheese, lemon, garlic, olive oil, fresh mint leaves, tarragon, kalamata olives.

Gourmet Beef Burger Recipe

Gourmet Beef Burgers E  LC

Total time: 12 min. 387 calories per serving. Ingredients: extra lean minced beef, spring onion, parsley, basil, garlic, egg white, tomato, olive oil, lemon juice, lettuce.

Rosemary Roasted Chicken Recipe

Rosemary Roasted Chicken LC  LSF D

Total time: 1 hour 55 min (time depends on the chicken size). 306 calories per serving. Ingredients: organic or free range chicken, fresh rosemary, garlic, olive oil.

Baked Cod and Vegetables

Cod Baked with Vegetables E  LC  LSF D

Total time: 50 min. 357 calories. Ingredients: cod fillets, fennel, red pepper, tomatoes, garlic, onion, dried thyme, olive oil.

Baked Salmon Fillet Recipe

Salmon Fillet with Sauteed Zucchini E  LC  LSF D

Total time: 30 min. 313 calories per serving. Ingredients: salmon fillets, reduced fat sour cream, lemon juice, fresh dill, parsley, zucchini(courgette), garlic, olive oil.

Quick Turkey Burgers

Turkey Burgers with Lettuce Salad E  LC  LSF D

Total time: 30 min. 248 calories. Ingredients: minced turkey breast, egg white, tomato, spring onion, parsley, garlic, English mustard, romaine lettuce.

Easy Pork and Mushroom Salad

Pork and Mushroom Salad E LC D

Total time: 30 min. 376 calories per serving. Ingredients: pork loin steak, Portobello mushrooms, watercress, olive oil, garlic, spring onion, dried thyme, English mustard, vegetable stock, etc.

Lemon and Herb Roasted Chicken Recipe

Lemon and Herb Roasted Chicken E  LC  LSF D

Total time: 1 hour 55 min (time depends on the chicken size). 306 calories. Ingredients: organic chicken, parsley, dried marjoram, garlic, lemon, olive oil.

Lamb Curry with Cauliflower Rice

Lamb Curry and Cauliflower Rice E  LC  LSF D

Total time: 1 hour 10 min. 326 calories per serving. Ingredients: lamb fillet, spinach, garlic, spring onion, ground ginger, cumin, coriander, turmeric, chilli powder, tomato, tomato puree, olive oil.

Thai Red Chicken Curry Recipe

Thai Red Chicken Curry  LC D

Total time: 30 min. 373 calories. Ingredients: chicken breast, reduced fat coconut milk, coconut oil, Thai red curry paste, lime juice, lemon grass, mangetout, broccoli raab, zucchini, etc.

Warm Goat's Cheese Salad Recipe

Warm Goat's Cheese Salad V  E  LC

Total time: 20 min. 437 calories. Ingredients: Chevre Blanc goat's cheese, lettuce, zucchini (courgette), red pepper, dry thyme, olive oil, balsamic vinegar, Dijon mustard, sweetener.

Steak Fajitas

Steak Fajita Recipe LC D

Total time: 15 min or 1 hour 15 min (if to marinate meat). 287 calories. Ingredients: beef steak, Iceberg lettuce leaf, onion, green pepper, jalapeno pepper, salsa, guacamole, reduced fat sour cream, etc.

    Low Glycemic Recipes for Desserts

Coconut Biscuits

Low Carb Coconut Biscuits V  E  LC D

Total time: 30 min. 69 calories per one biscuit. Ingredients: ground almonds, coconut desiccated, egg whites, vanilla and almond extract, Amaretto, sweetener.

Chocolate Brownies

Low Carb Chocolate Brownies V  E  LC

Total time: 35 min. 274 calories per 1 brownie. Ingredients: dark chocolate, chopped and ground almonds, butter, eggs, baking powder, vanilla extract, sweetener.

Blueberry Pie Recipe

Low Carb Blueberry Pie V  LC D

Total time: 40 min. 250 calories per serving. Ingredients: fresh blueberries, ground almonds, butter, baking powder, egg, sweetener.

Blackberry Pie Recipe

Low Carb Blackberry Pie V  LC D

Total time: 40 min. 248 calories per serving. Ingredients: ground almonds, butter, egg white, baking powder, fresh blackberries, sweetener.

Lemon Cheesecake Recipe

Low Carb Lemon Cheesecake V  LC

Total time: 1 hour 25 min. 327 calories per one slice. Ingredients: cream cheese, egg white, lemon peel, ground almonds, butter, sweetener.

Lemon Cake Recipe

Low Carb Lemon Cake V LC D

Total time: 50 min. 251 calories per serving. Ingredients: ground almonds, butter, olive oil, baking powder, eggs, lemon peel, sweetener.

Low Glycemic Snacks

  • 1 small apple, 101g - 53 kcal;
  • 1 medium apple, 182g - 95 kcal;
  • 1 large apple, 223g - 116 kcal;
  • 1 small pear, 148g - 84 kcal;
  • 1 medium pear, 178g - 101 kcal;
  • 1 large pear, 230g - 131 kcal;
  • 1 cup of strawberries, halves, 152g - 49 calories or kcal;
  • 1 cup of raspberries, 123g - 64 kcal;
  • 1 cup of blackberries, 144g - 62 kcal;
  • 1 cup of blueberries, 148g - 84 kcal;
  • 15 almonds, 18g - 104 kcal;
  • 7 walnuts, 28g - 185 kcal;
  • 1/2 avocado, 101g - 161 kcal.
  • For more low GI snack ideas visit our list of low glycemic foods.

Author: Lana Soko






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