Breakfast · Brunch · 20 min · Serves 1
The Glucose Steady Full English
A full English that looks like a greasy café fry-up but eats like a steady-energy power plate.
A typical café fry-up, with bacon, sausages, a full portion of beans, white toast and a hash brown, comes to a real-life glycaemic load of around 27–30. This one swaps in halloumi, roasted tomatoes, chia-thickened beans and a single slice of grains-and-seeds sourdough, and lands at around 14. That's about half, with 50g of protein.
- Protein
- ~51g
- Carbs
- ~55g
- Fat
- ~37g
- Fibre
- ~16g
- kcal
- ~800
Medium. Estimated from published GI values, adjusted for the protein and fat on the plate. How we calculate it
Ingredients Serves 1
No scales needed. Measurements are here if you want them, but it’s often easier to watch the reel, judge it by eye and have a go. Just keep the protein, fat and fibre on the plate.
Macros and real-life GL are for the recipe as written.
Swap it
- Chicken sausages → turkey sausages. The closest match; pork adds fat and calories.
- Halloumi → paneer, same weight. Very close on protein and fat.
- Jason's sourdough → any seeded or rye sourdough, one slice.
Method
- Roast the tomatoes on the vine in the oven or air fryer until blistered, about 10 minutes.
- Cook the sausages until browned all over.
- Fry the halloumi slices in a dry pan until golden on both sides.
- Warm the beans with the chia seeds, simmering for 3–4 minutes until thick.
- Fry the egg and finish with chilli flakes.
- Toast the sourdough and plate everything up with a pinch of sea salt.
Nutrition and glycaemic load are estimates. Responses vary from person to person. General information only, not medical advice.