Low Glycemic Recipes: 
Tasty Meals for Low Glycemic Diets

Studies are increasingly showing that what causes the most damage to our health is sugar. And not only the kind you find in those deliciously decadent brownies at your local Starbucks. Sugar is found in many foods that you would never suspect had them. For instance, you would never suspect that a plain baked potato would wreak more havoc on your blood sugar than high fructose corn syrup, but in fact it's true.

If you ever find yourself becoming sleepy after eating, it could be due to having eaten foods that cause a sudden spike in your blood sugar. This causes your pancreas to release extra insulin to normalize it, which causes your energy to crash. Low glycemic index foods raise your blood sugar slowly so you don't get those blood sugar spikes.

Following a low glycemic index diet will not make you feel hungry all the time. The foods that are low on the GI scale tend to be ones that provide lots of protein and moderate amounts of hunger-satisfying fats, along with complex carbohydrates that release their sugars slowly.

The low glycemic recipes you will find here are equally great for those following low glycemic diets and those just interested in delicious healthy eating. Each recipe uses low glycemic index foods so you can create low GI meals for yourself and your family that will help keep your blood sugar even throughout the day.

You'll find low GI recipes for everything from appetizers to desserts. And even if you are not following a low GI diet, after using these recipes you will likely find you have more energy throughout your day and may develop a shrinking waistline as well!

Apple Cinnamon Oatmeal

Preparation time: 10 minutes
Cooking time: 30 minutes
Serves: 2


  • 1 peeled, cored and finely chopped apple
  • 2 cups unsweetened apple juice
  • 1 cup steel-cut oats
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon sea salt
  • 2 teaspoons honey
  • 1 teaspoon vanilla extract
  • 2 cups water


In a saucepan, combine apple juice, water, oats, cinnamon and salt. Bring to a boil; reduce heat and simmer for 20 minutes, stirring occasionally.* Add the apple and cook another 10 minutes. Remove from the heat, stir in honey and vanilla and serve.

Note: While you can use quick oats for this recipe, thick, steel-cut oats are much tastier, less gluey, and are much lower on the glycemic index (GI). Though anything below 55 is considered a "low GI", steel cut oats rate 42, while rolled oats (the quick cooking type) rate 50.

*To reduce cooking time in the morning, you can start the oatmeal the night before. Bring the apple juice and water just to a boil, then add the oats and turn off the stove. Cover and leave it overnight, then the next morning add the apple and cook the oats on low for 9 to 12 minutes.

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Basil Chicken with Angel Hair Pasta

Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 4


  • 1 package angel hair pasta
  • 2 tablespoons olive oil
  • 1 chopped small onion
  • 3 cloves garlic
  • 2 1/2 cups chopped tomatoes
  • 4 cubed chicken breasts
  • 1/3 cup chopped fresh basil
  • 1/2 teaspoon sea salt
  • 1/8 teaspoon hot pepper sauce
  • 1/4 cup grated parmesan cheese


1. In a large pot of boiling salted water, add angel hair pasta and cook until it is al dente, about 2 to 4 minutes. Drain, and set aside.

2. In a large skillet, heat oil over medium-high heat. Saute the onions and garlic. Add the cubed chicken and brown on all sides. Stir in the tomatoes, basil, salt and hot pepper sauce. Reduce heat to medium, and cover skillet. Simmer for about 5 minutes, stirring frequently, until chicken is cooked through and tomatoes are soft.

3. Toss sauce with hot cooked angel hair pasta to coat. Serve with Parmesan cheese.

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Blueberry Banana Smoothie

Preparation time: 10 minutes
Serves: 1


  • 1 frozen banana, thawed for 10 to 15 minutes
  • 1/2 cup milk
  • 1 cup vanilla fat-free yogurt
  • 1 1/2 teaspoons flax seed meal
  • 1 1/2 teaspoons honey
  • 2/3 cup frozen blueberries
  • 1/2 teaspoon vanilla extract


Cut banana into small pieces and place in a blender. Add the milk, yogurt, flax seed meal, honey and vanilla. Blend on lowest speed until smooth, about 5 seconds. Gradually add the blueberries while continuing to blend on low. Once the blueberries have been incorporated, increase speed, and blend to desired consistency.

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Buttermilk Barley Pancakes

Preparation time: 5 minutes
Cooking time: 15 minutes
Serves: 4


  • 2 cups barley flour
  • 2 tablespoons organic sugar
  • 2 tablespoons baking powder
  • ½ teaspoon sea salt
  • 2 eggs
  • 2 cups buttermilk


1. In a medium bowl combine the dry ingredients. In a small bowl beat the eggs slightly, then add the buttermilk and whisk together.

2. Add the egg mixture to the flour mixture and combine just until the flour is moistened, allowing some lumps in the batter. If adding fruit, mix it in now.

3. Heat a cast iron skillet or griddle over medium-high heat. Pour a ladle full of batter onto the skillet and cook until the bubbles begin to pop and the edges start to appear dry. Flip the pancake and cook another minute or so, until browned.

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Butternut Squash and Barley "Risotto"

Preparation time: 10 minutes
Cooking time: 45 minutes
Serves: 4


  • 2 tablespoons olive oil
  • 1 peeled and cubed butternut squash
  • 2 finely chopped medium onion
  • 2 cloves minced garlic
  • 1 cup barley
  • 2 cups chicken or vegetable stock
  • ¼ cup dry white wine (optional)
  • 2 tablespoons chopped fresh sage (or 2 tsp. dried)
  • freshly grated parmesan cheese


1. Heat olive oil over medium heat in a large saucepan. Add the onion and cook on a medium heat for 5-8 minutes until just translucent. Add the garlic, cubed squash and the wine. Cover and cook on medium for a couple of minutes until the alcohol has evaporated.

2. Add the barley and stir well, cooking for a couple of minutes. If the barley sticks add a splash of the stock. Then add the sage and salt and pepper to taste. Add the remaining stock, bring to a boil and then cover and reduce to a gentle simmer.

3. Cook, stirring occasionally, for approx 30 minutes or until all the liquid is absorbed and the barley is tender. Serve sprinkled with freshly grated parmesan cheese.

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Cheddar Curry Scrambled Eggs

Preparation time: 5 minutes
Cooking time: 5 minutes
Serves: 4


  • 8 beaten large eggs
  • 1 teaspoon curry powder
  • sea salt and fresh ground pepper to taste
  • ½ cup shredded cheddar cheese
  • 2 teaspoons butter


1. In a medium bowl, add the curry powder, salt and pepper to the beaten eggs and beat with a wire whisk until well blended. Stir in the Cheddar cheese.

2. Melt the butter in a cast iron skillet over medium heat. Pour in the eggs, and cook, stirring constantly until firmed to desired thickness, 3 to 5 minutes.

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Lime Grilled Chicken Caesar Salad

Preparation time: 20 minutes
Cooking time: 15 minutes
Serves: 4


  • 1 juiced lime
  • ½ cup olive oil
  • 1 teaspoon honey
  • 4 cloves minced garlic
  • 2 tablespoons chopped cilantro
  • sea salt and fresh ground pepper
  • 4 boneless chicken breast halves
  • ½ cup mayonnaise
  • 3 minced anchovy filets
  • ¼ cup grated parmesan cheese
  • 1 teaspoon worcestershire sauce
  • 1 teaspoon dijon mustard
  • 2 teaspoons lemon juice
  • 1 head romaine lettuce, torn into bite-size pieces


1. To make the dressing: In a small bowl mix half of the minced garlic with the mayonnaise, anchovies, 2 tablespoons of the Parmesan cheese, Worcestershire sauce, mustard, and lemon juice. Season to taste with salt and black pepper. Refrigerate until ready to use.

2. To prepare the chicken: In a medium bowl, mix the lime juice, olive oil, honey, the remaining minced garlic, cilantro, and salt and pepper until the honey dissolves. Pour the mixture over the chicken, cover and marinate for at least 30 minutes.

3. Preheat an outdoor grill for medium heat and lightly oil grate or set your oven to broil.

4. Remove chicken from marinade and shake off excess; discard remaining marinade. Grill chicken until tender and juices run clear, about 7 minutes per side. Allow to cool for a few minutes, then slice into 1/4 inch thick medallions.

5. Place lettuce in a large bowl. Toss with dressing and remaining Parmesan cheese. Divide the salad among four plates, place a sliced chicken breast on each, and serve.

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