High-Protein, Low GI Breakfast
A nutrient-dense, low-carbohydrate breakfast packed with fiber, protein, and antioxidants. This omelette supports steady blood sugar levels while keeping you satisfied throughout the morning.
🥦 Ingredients (Serves 1)
- 2 large eggs
- ½ cup broccoli florets (finely chopped)
- ½ small tomato (diced)
- 1 tsp olive oil
- 1 tbsp milk (optional, for fluffiness)
- Pinch of salt (optional)
- Black pepper to taste
- Optional: fresh herbs (parsley or chives)
🍳 How to Make It
- Prepare the vegetables
Lightly steam or microwave the broccoli for 2–3 minutes until slightly tender. Drain well. - Whisk the eggs
In a bowl, whisk the eggs with milk (if using), salt, and pepper. - Cook the vegetables
Heat olive oil in a non-stick pan over medium heat. Add broccoli and tomato, sauté for 2–3 minutes. - Add the eggs
Pour the egg mixture over the vegetables. Tilt the pan to spread evenly. - Cook the omelette
Cook for 3–4 minutes until the edges set. Fold gently and cook another minute until done to your liking. - Serve
Transfer to a plate and top with herbs if desired.
🔢 Nutritional Information (Approximate)
- Calories: ~250 kcal
- Protein: 16 g
- Carbohydrates: 8 g
- Fiber: 2–3 g
- Sugars: 3 g
- Fat: 18 g
📊 Glycaemic Index (GI)
- Estimated GI: Very low (<15)
- Eggs contain no carbohydrates
- Broccoli and tomatoes are low GI vegetables
✅ Why This Recipe Is Diabetic-Friendly
- Very low GI: Minimal impact on blood sugar levels
- High protein: Helps improve satiety and glucose control
- Low carbohydrate: Ideal for managing insulin response
- Rich in fiber & antioxidants: Supports overall metabolic health
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