I then would go with some basmati rice with white fish or tuna. This will be pretty fast absorbed. That is actually what I eat post wokrout, first a 20g whey drink, then 200g white fish(36g protein) with 100g basmati rice that I cook a bit longer so the GI increases a bit. The basmati I have is pretty fast, GI 79, compared to the jasmine GI 81, all with with bread as GI 100 to compare with.
I wouldn't go with to fast carbs before a workout. I eat breakfast, then I hit the gym. For breakfast I mix 100g ryebread(pretty high when you tost it for a while) and to that I eat 100g white fish, also 15g caseinprotein and 80g oatmeal(10g fibers per 100g). This is a fairly slow breakfast. If I want it slower I just add 15-20g psylliumseeds, this will make the carbs real slow.