Low-GI Crustless Vegetable and Protein Pie with Garden Salad
A nourishing crustless pie featuring protein, vegetables, and eggs in a custard base, paired with a fiber-rich chickpea salad—perfect for stable blood sugar.
This innovative crustless pie eliminates high-glycemic pastry while delivering satisfying texture and flavor through a protein-rich custard base. By using almond meal instead of wheat flour, we've created a lower-glycemic alternative that won't spike blood sugar levels. The combination of lean protein, non-starchy vegetables, and eggs provides sustained energy without the glucose rollercoaster.
The accompanying garden salad isn't just a side dish—it's a strategic component for blood sugar management. Chickpeas add resistant starch and soluble fiber, which slow glucose absorption. The extra virgin olive oil provides healthy fats that further moderate the glycemic response. This complete meal delivers approximately 25-30g of protein per serving, helping to stabilize insulin response.
For optimal glycemic control, start your meal with the salad. Eating vegetables and fiber first creates a protective barrier in your digestive tract, slowing carbohydrate absorption from the pie. The healthy fats from olive oil and almond meal also contribute to satiety and steady energy levels for 3-4 hours post-meal.
Bloedsuikerimpact
This meal will have minimal blood sugar impact due to its low GI of 24 and glycemic load of 7.1. The combination of protein from chicken and eggs, healthy fats from olive oil and cheese, plus fiber from vegetables will result in slow, steady glucose release providing stable energy for 3-4 hours.
Bloedsuikertips
- ✓ Eat the garden salad first before the pie to further slow digestion and glucose absorption through the fiber and water content of the greens
- ✓ Pair this meal with a 10-15 minute walk after eating to help muscles absorb glucose and prevent any minor blood sugar elevation
- ✓ Avoid adding high-GI sides like white bread or sugary drinks, as the meal is already optimally balanced for blood sugar control
🥗 Ingrediënten
- 1 tbsp olive oil
- 1 pcs small onion, finely chopped
- 1 cup mixed vegetables
- 1 cup cooked lean protein (chicken, lean mince or canned salmon), flaked or finely chopped
- 4 pcs eggs
- 1 cup reduced-fat milk
- 0.5 cup reduced-fat grated cheese
- 0.25 cup almond meal
- 0.5 tsp black pepper to taste
- 2 cup mixed salad leaves (rocket, baby spinach, cos lettuce)
- 1 cup cherry tomatoes, halved
- 1 pcs medium cucumber, sliced
- 1 cup grated carrot
- 0.5 cup canned chickpeas, rinsed and drained
- 2 tbsp extra virgin olive oil
- 1 tbsp lemon juice or red wine vinegar
- 0.25 tsp salt and cracked pepper, to taste
- 1 tbsp olive oil
- 1 pcs small onion, finely chopped
- 1 cup mixed vegetables
- 1 cup cooked lean protein (chicken, lean mince or canned salmon), flaked or finely chopped
- 4 pcs eggs
- 1 cup reduced-fat milk
- 0.5 cup reduced-fat grated cheese
- 0.25 cup almond meal
- 0.5 tsp black pepper to taste
- 2 cup mixed salad leaves (rocket, baby spinach, cos lettuce)
- 1 cup cherry tomatoes, halved
- 1 pcs medium cucumber, sliced
- 1 cup grated carrot
- 0.5 cup canned chickpeas, rinsed and drained
- 2 tbsp extra virgin olive oil
- 1 tbsp lemon juice or red wine vinegar
- 0.25 tsp salt and cracked pepper, to taste
👨🍳 Instructies
- 1
Begin by preparing the garden salad: In a large serving bowl, combine the mixed salad leaves, halved cherry tomatoes, sliced cucumber, grated carrot, and rinsed chickpeas. Drizzle with extra virgin olive oil and lemon juice or red wine vinegar, then season lightly with salt and cracked pepper. Toss gently to coat, cover with plastic wrap, and refrigerate while preparing the pie.
- 2
Preheat your oven to 180°C (350°F) fan-forced or 200°C (400°F) conventional. Lightly grease a 23cm (9-inch) pie dish with cooking spray or a small amount of olive oil, ensuring the bottom and sides are well coated to prevent sticking.
- 3
Heat one tablespoon of olive oil in a non-stick frying pan over medium heat. Add the finely chopped onion and sauté for 3-4 minutes until softened and translucent. Add your mixed vegetables and cook for another 2-3 minutes until just tender but still retaining some texture. Remove from heat and spread the vegetable mixture evenly across the bottom of the prepared pie dish.
- 4
Distribute your cooked lean protein (chicken, lean mince, or salmon) evenly over the vegetable layer, ensuring good coverage across the entire dish. This protein layer will help stabilize blood sugar response and provide satisfying texture throughout the pie.
- 5
In a medium mixing bowl, whisk together the eggs, reduced-fat milk, almond meal, and black pepper until completely smooth with no lumps remaining. The almond meal replaces traditional flour, providing a lower glycemic alternative while adding healthy fats and protein. Pour this custard mixture slowly and evenly over the vegetables and protein, allowing it to settle into all the gaps.
- 6
Sprinkle the reduced-fat grated cheese evenly over the top of the pie. Transfer the dish to the preheated oven and bake for 35-40 minutes, or until the center is completely set (it should not jiggle when gently shaken) and the top is lightly golden brown. A knife inserted into the center should come out clean.
- 7
Remove the pie from the oven and allow it to rest for 5 minutes before slicing into four equal portions. Serve each slice warm alongside a generous portion of the prepared garden salad. For optimal blood sugar management, eat the salad first to create a fiber barrier, then enjoy the protein-rich pie. This meal provides sustained energy for 3-4 hours without glucose spikes.
📊 Voeding per portie
| Per portie | Hele gerecht | |
|---|---|---|
| Calorieën | 909 | 3635 |
| Koolhydraten | 42g | 167g |
| Suikers | 9g | 38g |
| Natuurlijke suikers | 9g | 38g |
| Eiwitten | 28g | 112g |
| Vet | 75g | 300g |
| Verzadigd vet | 26g | 105g |
| Onverzadigd vet | 49g | 195g |
| Vezels | 14g | 55g |
| Oplosbare vezels | 4g | 16g |
| Onoplosbare vezels | 10g | 38g |
| Natrium | 9972mg | 39886mg |
Voorspelde glucoserespons
Wat als je...
Geschat model — individuele reacties variëren. Geen medisch advies.
🔄 Lager GI alternatieven
Unsweetened plant-based milks have a lower glycemic index than dairy milk and contain minimal carbohydrates, resulting in less blood sugar impact while maintaining the creamy texture of the pie.
While carrots have a moderate glycemic index, bell peppers and zucchini have virtually no glycemic impact due to their very low carbohydrate content and high water and fiber content, keeping blood sugar more stable.
These legume alternatives have a lower glycemic index than chickpeas (GI of 15-20 versus 28-35) and higher protein content, which further slows glucose absorption and minimizes blood sugar spikes.
These cheese varieties are lower in lactose and carbohydrates compared to many other cheeses, resulting in minimal glycemic impact while still providing protein and fat that help stabilize blood sugar levels.
Coconut flour and seed meals have even lower net carbohydrates than almond meal and higher fiber content, resulting in virtually zero glycemic impact while adding healthy fats that slow digestion and glucose absorption.
🔬 De wetenschap achter dit recept
Why This Recipe Works for Blood Sugar Balance
This crustless vegetable and protein pie is a masterclass in blood sugar management, with a remarkably low glycemic load of just 7.1 per serving. The secret lies in what's *missing* as much as what's included—by eliminating the traditional pastry crust, we've removed the refined carbohydrates that typically cause rapid glucose spikes. Instead, the recipe centers on eggs and chicken breast, both excellent protein sources that slow digestion and promote steady blood sugar levels. Protein triggers minimal insulin response while keeping you satisfied for hours, preventing the energy crashes that follow high-carb meals.
The mixed vegetables add another layer of metabolic protection through their fiber content. Fiber acts like a speed bump in your digestive system, slowing the breakdown and absorption of any carbohydrates present. This means glucose enters your bloodstream gradually rather than flooding in all at once. The olive oil contributes healthy fats that further moderate digestion speed—fat actually delays gastric emptying, giving your body more time to process nutrients without overwhelming your insulin response. Together, these ingredients create what nutritionists call a "balanced plate" that keeps blood sugar stable.
With an estimated glycemic index of just 24 (anything under 55 is considered low), this dish demonstrates an important principle: when you combine protein, healthy fats, and fiber-rich vegetables, you create a synergistic effect that's greater than the sum of its parts. For best results, enjoy this pie with the garden salad first—eating vegetables before the main dish has been shown to further reduce post-meal glucose spikes by up to 30%. A short 10-15 minute walk after eating can also help your muscles absorb glucose more efficiently, maximizing the blood sugar benefits of this already diabetes-friendly meal.