15 Easy Low Glycemic Recipes (2025)

Ingredients:

• 1 cup steel-cut oats
• 3 cups water
• 1 cup mixed berries
• ¼ cup chopped walnuts
• 2 tbsp chia seeds
• Cinnamon to taste

Instructions:

1. Bring water to boil in pot
2. Add oats, reduce heat, simmer 15-20 min
3. Divide into bowls
4. Top with berries, nuts, chia, cinnamon

Per serving: 350 cal, 12g protein, 48g carbs, 12g fiber

Ingredients:

• 3 eggs
• 1 cup spinach
• ½ cup mushrooms
• ¼ cup tomatoes, diced
• 2 tbsp cheese
• Olive oil spray

Instructions:

1. Beat eggs in bowl
2. Heat pan, spray with oil
3. Pour eggs, add veggies on half
4. Sprinkle cheese, fold, cook 2-3 min

Per serving: 320 cal, 24g protein, 8g carbs

Ingredients:

• 2 cups quinoa, cooked
• 1 can chickpeas, drained
• 2 cups mixed vegetables (cucumber, tomato, peppers)
• ½ cup feta cheese
• ¼ cup olives
• 3 tbsp olive oil
• 2 tbsp lemon juice

Instructions:

1. Cook quinoa per package directions
2. Chop all vegetables
3. Combine quinoa, chickpeas, veggies in bowl
4. Whisk olive oil and lemon juice
5. Toss everything, top with feta and olives

Per serving: 380 cal, 14g protein, 45g carbs, 9g fiber

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 cups broccoli florets
• 2 cups cauliflower
• 1 red bell pepper, sliced
• 3 tbsp olive oil
• Garlic, lemon, herbs

Instructions:

1. Preheat oven to 400°F
2. Toss vegetables with 2 tbsp olive oil
3. Spread on baking sheet, roast 20 min
4. Place salmon on sheet, brush with oil
5. Season, bake 12-15 min until flaky

Per serving: 420 cal, 42g protein, 12g carbs, 22g fat

Ingredients:

• 2 cups dry lentils
• 6 cups vegetable broth
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 2 cloves garlic, minced
• Spices: cumin, turmeric

Instructions:

1. Sauté onion, garlic, carrots, celery 5 min
2. Add lentils, broth, spices
3. Bring to boil, reduce heat
4. Simmer 30-35 min until lentils tender
5. Season to taste

Per serving: 240 cal, 16g protein, 42g carbs, 16g fiber

Ingredients:

• 1 cup rolled oats
• ½ cup almond butter
• ⅓ cup dark chocolate chips
• ¼ cup chia seeds
• 2 tbsp honey (optional)
• 1 tsp vanilla

Instructions:

1. Mix all ingredients in bowl
2. Refrigerate 30 min to firm up
3. Roll into 1-inch balls
4. Store in fridge up to 1 week

Per ball: 120 cal, 4g protein, 12g carbs, 3g fiber

Ingredients:

• 1 cup plain Greek yogurt
• ½ cup mixed berries
• 2 tbsp chopped almonds
• 1 tbsp ground flax
• Cinnamon to taste

Instructions:

1. Layer yogurt in glass or bowl
2. Add berries
3. Top with almonds and flax
4. Sprinkle with cinnamon

Per serving: 280 cal, 24g protein, 22g carbs, 6g fiber