I don't know if this combination would appeal to you, but these are a couple fo things I cobble together in the morning, and they don't spike my BS very much at all.
Corn tortilla, lightly toasted, with a bit of apple butter (which has no butter in it!), sprinkled with a little cheese, then folded over for a breakfast "taco".
OR a toasted corn tortilla, with a couple of tablespoons of black beans, and a little cheese or some scrambled egg, for a wrap.
If you want to avoid meat, a combination of beans and a grain (corn tortilla, quinoa, etc) will give you a complete protein and not up your triglycerides. A protein and a carb are also lower on the glycemic index, so it's all good.
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