Warm Lemon Ginger Egg Custard Bowl
This warm, silky egg custard breakfast is gentle on a GLP-1–slowed stomach, using low-fat dairy and eggs for easy-to-digest protein. Mild ginger and lemon help reduce bloating and gas while providing a soothing, low-fiber start to the day.
Ingredients
- 2 piece eggs — lightly beaten
- 250 ml low fat lactose free milk — room temperature
- 80 g plain low fat greek yogurt — room temperature
- 6 g fresh ginger — very finely grated or sliced
- 20 g lemon — zest and 10 ml juice
- 6 g cornstarch — mixed smooth with a little cold milk
- 10 g honey — liquid optional
- 1 pinch salt — fine
Instructions
- In a small saucepan, add the low fat lactose free milk and fresh ginger; warm over low heat until just steaming but not boiling, then turn off the heat and let it infuse for 5 minutes.
- In a bowl, whisk the eggs, plain low fat Greek yogurt, cornstarch slurry, salt, lemon zest, and honey (if using) until completely smooth with no lumps.
- Strain the warm milk to remove the ginger pieces, then very slowly whisk the warm milk into the egg mixture, adding a little at a time so the eggs do not curdle; finally whisk in the lemon juice.
- Divide the mixture between two small heatproof bowls, place them in a deep pan, and add hot tap water to the pan until it reaches halfway up the sides of the bowls to create a gentle water bath.
- Cover the pan with a lid and cook on the stovetop over low heat for 10–12 minutes, or until the custard is just set in the center and slightly jiggly; avoid boiling the water to keep the texture smooth.
- Remove the bowls from the water bath, let them cool for 5 minutes, then serve warm; if your stomach is very sensitive, skim any bubbles from the surface before eating for an ultra-smooth texture.
Tips for GLP-1 users
If you are very bloated on GLP-1 medication, eat this custard slowly and warm (not hot), as gentle heat and a smooth, low-fat texture are easier to tolerate than cold, high-fiber breakfasts.
If dairy worsens your bloating, choose lactose-free Greek yogurt and milk, or replace half the milk with a low-fat, calcium-fortified lactose-free drink.
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General dietary information only — not a substitute for medical advice. Always talk to your doctor, pharmacist or dietitian before changing what you eat while on a GLP-1 medication.
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