I don't know much about a low-GI diet, but I believe it has to do with low-sugar items? What about savory muffins? You could bake whole wheat muffins with added-in veggies, cheese, etc.

Do fruits qualify as low-GI? I know they're largely off-limits on the South Beach diet (which is not necessarily the same as low-GI, I know). I frequently have a couple of hard-boiled eggs, or yogurt with sugar-free syrup. Or you might try savory oatmeal or another cooked grain porridge (like the oatmeal with gomasio in the post earlier today)--I make a big batch over the weekend and refrigerate individual portions for my husband for the week.

Coconut flour pancakes! Coconut flower is high in fiber and fat, and adds a nice flavor. I make a big batch, and store them wrapped in paper towels in ziploc bags in the fridge. I bet they'd even freeze well. Then eat them cold - with cottage cheese or jam - or warm them in the toaster oven and then treat like fresh pancakes. They're not as sweet as regular pancakes, but I really like them.

I use a variation of this recipe - http://www.nourishingdays.com/2010/07/fluffy-coconut-flour-pancakes/ - mostly cutting down on the vanilla extract, because the amount called for was pretty overwhelming.

I throw a bunch of veggies (and bacon or sausage) into a 9x12 egg-bake on the weekend. Once it's cooled off I cut them up into single serving pieces & reheat in the microwave (or toaster oven) throughout the week. Tip: sauté or roast veggies before baking in eggs or eggs will be watery.

Add me to those who don't know much about the low-GI requirements. However, one of my favorite breakfasts is a green smoothie. I make a bunch and freeze them. The night before I put them in the fridge.

Fruits are often high-gycemic foods; fruit juices even more so. Glycemic index is related not only to the amount of sugar (natural fructose or processed sugar) in a food but the rate of absorption from the stomach. Since fat slows down absorption, for a low-GI diet, you should try to eat fresh fruit with full-fat yogurt, squares of full-fat cheese, whole grain toast with peanut butter, etc.

I often make a large frittata (using a dozen eggs in a 14-inch pan) on the weekends and then eat it thoughout the week. Here is a spring version, but almost any combination of eggs, vegetable & cheese works:
http://localkitchenblog.com/2009/06/02/asparagus-andouille-spring-vegetable-frittata/

My husband eats this homemade granola every morning, and it will last about a week:
http://localkitchenblog.com/2009/04/07/homemade-granola/

While storebought granola would likely be considered high on the GI scale, it is because it is packed full of sugar. Homemade granola has a lot of fiber from whole grains, fat from nuts, and you can control how much sugar you add. Eaten with full fat milk or yogurt it should not be considered high GI.

Similar to a frittata but baked - I cut into cubes and freeze individually - reheats well. Depending on who I am cooking it for I slim it down with less meat/cheese/croutons (still needs a few for the crust) and more veggies.

Egg & Cheese Casserole

INGREDIENTS
2 c. Seasoned croutons (any kind)
8 oz. Shredded cheddar
2 oz. Bacon bits or chopped cooked bacon
8-10 Eggs, beaten, with
2 cups milk
Garlic powder
Onion flakes
1 can Sliced stewed tomatoes, well drained
Italian seasoning

Spread croutons in an even layer. Spread cheese evenly on top. Sprinkle bacon bits.

Pour egg mixture over all. You can add more eggs to make more servings.

Place stewed tomatoes on top. Sprinkle with Italian seasoning.

Bake at 325 degrees for 50-60 minutes.

I make salmon cakes from canned salmon, egg, coconut or almond flour, and Old Bay. I reheat them in the microwave. If I've made any kind of soup earlier in the week, I might have that, especially if the weather is cold or dreary.

I make swiss oatmeal, which has a pretty low-GI. It's super easy and great for the spring and summer months. You soak the oats in water overnight and add plain yogurt, fruit, dried fruit, and sweetener (if you wish) in the morning. Here's the link: http://fauxmartha.wordpress.com/2010/08/15/swiss-oatmeal/

I make many variations on the crustless quiche. And it doesn't need to be made in a quiche pan, or muffin tin or whatever. I usually make 4 servings on Sunday night for the week (and then I get a treat on Friday mornings).

My very rough formula is half a dozen eggs, 6-8oz meat, ~1C green something (asparagus or spinach usually), half a can or a cup of beans (I prefer black or lentils, but take your pick), and then a little cheese (often the butt ends of bricks or last shreds in the bag) and sometimes last bits of good leftover things in the fridge. Eggs need some salt or soy sauce or they taste pretty flat, but also just make sure to season well with whatever appeals - I usually use a shake of hot sauce or sriracha, onion powder, pepper, and a tiny dash of nutmeg because something important happens with egg and nutmeg and it is good.

Pre-cook any fresh ingredients and drain any canned very well. You can mix up the eggs and liquid, pour it over, and bake around 375 until it's jiggly but not runny. Let it sit, the carryover heat should cook it to solid. Or you can cook it on the stovetop like a big scramble and/or like a fritatta.

I like my Egg Things or Egg Stuff (I don't name things well) with a little side of cottage cheese, so I skimp on cheese inside the dish itself.

Any type of oatmeal is off limits in a low GI diet, oatmeal is basically gives you diabetes in the morning, the grain naturally increased your glycemic levels sky high, sorry to break anyone's bubble.

The egg muffins are a great idea. I will usually eat some type of protein, like chicken breast or left overs from the previous night's meal with an avocado (the healthy fat is very filling)....OR, you can do unsweetened coconut milk with some berries (which are have a lower GI level then bananas, apples, mango, etc).

I like to make mini-quiches with nopalitos (cactus!) in them. The nopalitos actually lower your blood sugar. Article supporting that can be found here.

I heartily agree with the crustless-quiche-muffin camp. I make a pan of them over the weekend and heat them up each morning while my coffee brews.

I would also like to second the coconut flour pancakes. They aren't for everyday, and I don't think they make ahead all that well, but they are certainly delicious. I might even have them for dinner tonight......mmmm......

When I was pregnant with my son I had gestational diabetes and had to watch my carb intake. My husband ended up figuring out a soy waffle recipe that was low carb/high protein. Each waffle had about 22g of sugar, but also 13g of protein so that balance was enough to keep my blood glucose well within range.

He'd make a big batch on Sunday morning and I would reheat whenever I was in the mood for one.

Wrote a post about it on my food blog here:
http://perfectlyedible.com/2010/09/soy-waffles-with-raspberries/

I almost forgot about Oopsie Rolls, which are made from eggs and cream cheese (no grains or added sugar). There are lots of recipes; here's one: http://blog.yourlighterside.com/2009/05/gluten-free-low-carb-buns-aka-oopsie.html

People who follow a Primal Blueprint/Paleo-type diet avoid grains and added sugar, and limit fruit, so recipes for this diet are mostly low-GI. You might find additional ideas on any of the many blogs about this way of eating. Just Google "paleo recipes". Hope this helps.

Are you kidding, oatmeal is great for a low-GI breakfast! The key is that you have to use steel-cut oats, not the rolled stuff like Quaker Oats (I know, I love them too) and definitely NEVER the instant stuff.

You also have to use a proper sized serving, which most people double or triple. Smaller spoons and smaller bowls really do make a difference there. And skip lovely additives like brown sugar. :( After eating the fake sugars, though, you do eventually become more used to them.

Sometimes when I'm sick of fake sugars, I'll throw in a few blueberries. If you chop them up a couple times before throwing them in, the flavor spreads much further per bite.

Oops, I forgot to say, with the coarser oatmeal you definitely want to make it ahead, because it takes much longer than the variety we're more used to.

Fortunately it freezes well - just put it in individual microwave safe containers. I'd also recommend pulling a container out the night before and putting it in the fridge to defrost overnight so you're not trying to thaw a hockey puck in the morning when you're in a rush.

Cinnamon is another great flavor enhancer, by the way.

Monty1 is partially right - in that adding protein to your breakfast is a great idea. Oats are not going to give you a high blood sugar in the morning (or "diabetes in the morning" as Monty1 put it).

Oats are, however, on the borderline between low and medium-GI at 55-60. Ideally, a porridge made with barley (29) would be better than one made with whole wheat steel cut oats (55).

For the curious: GI-diets are based on the Glycemic load ingested. The load is derived from a scale where sugar is rated 100. Low GI = 55 or less, Medium GI = 56 - 69, High GI = 70. In general, the diets tend to recommend fairly low carb (higher than South beach diets IIRC), high protein, heavy grains, and lots of vegetables and a surprising number of fruits.

GI diets have been adapted to several different medical conditions, and differ slightly if used by, say a diabetic like me over someone just trying to loose weight. As a diabetic, I have problems with some "low" foods that a healthier person does not: like sweet corn and carrots.

As to low-gi breakfasts, I like this puffed-wheat breakfast bar
and I love this banana bread recipe with a bit of nut butter.

Sorry Oatmeal will make my glucose soar no matter what type it is. I've been a type 2 diabetic for 20+ years so I would know. Protein and veggies are about all I can eat. Breakfast is tricky. You can also use romaine lettuce as a wrap for meats and cheeses. Eggs get a bit much after awhile no matter how you make them. You can also use quinoa but about 1/3 cup cooked. This is the only grain (seed actually) I can use that doesn't jack the glucose. In place of rice and any starch.

Egg muffins. The more veggies, the less the GI rating: http://www.kalynskitchen.com/2006/10/egg-muffins-revisited-again.html

I'm T1 diabetic and only eat low GI meals and recipes. The aim of eating low GI though is to maintain a good balance in blood sugar levels, so it's so important to not only eat food that makes this possible, but also to eat often - 5 to 6 times a day. Eating snacks in between meal times (breakfast/lunch/supper).

For brekkie I have a couple of cereals that work (low gi muesli/granola, Pronutro) or otherwise make some oats. Add low gi fruits (apples, pears, berries) and nuts and you have a super nutritious start to the day. Adding frozen berries while the oats are cooking is also a treat and convenient.

Oh and here's a Birchers Muesli recipe that tastes great and can be prepared ahead, and easily doubles/triples.

1 portion serving (can be doubled)

Half cup oats
1/4 cup milk
1/4 cup water
2 dates, chopped
1 small grated apple
15ml coconut shavings
Cinnamon to taste
(any other fruits/nuts can also be used)

Just soak this all overnight, enjoy in the morning!

Half cup oats

I concur with Kaete that steel cut oats are an excellent low GI meal. You must understand portions though. A quarter cup (dry) oats goes a long way! I like to have mine savory with egg, cheese, avocado and hot sauce. It's the best thing to keep me on target with my glucose levels. Any kind of cereal, or baked good (doesn't matter what kind of flour) sends my blood sugar skyrocketing. I like the crustless quiche ideas. I'm gonna try them.