Keto Roti John - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Beef is a source of iron and zinc — two minerals often low in women with PCOS. Egg is provide complete protein with all essential amino acids. Coconut is contains medium-chain triglycerides (MCTs) for quick energy.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your lunch.
Ingredients
- THE BREAD
- 2 cups Mozzarella Cheese
- 3/4 cup Almond Flour
- 1 tbsp. Psyllium Husk Powder
- 3 tbsp. Cream Cheese
- 1 large Egg
- 1/2 tsp. Salt
- 1/2 tsp. Pepper
- OMELETTE
- 1 tbsp. Coconut Oil
- 1/2 small Onion, diced
- 1 clove Garlic, finely chopped
- 1 tsp. Water
- 1/4 tsp. Curry Powder
- 4 tbsp. Ground Beef
- Salt and Pepper to Taste
- 2 1/2 tbsp. Unsalted Butter
- 2 large Eggs
- 2 tbsp. chopped Green Onion
- 2 tbsp. chopped Cilantro
- 2 tbsp. Mayonnaise (optional)
- 2 tbsp. Reduced Sugar Ketchup (or favorite sauce, optional)
- 5 slices Cucumber (garnish)
- 3 slices Tomatoes (garnish)
- 1 piece Butter Lettuce (garnish)
Instructions
- Preheat oven to 400F. Follow the pizza base recipe for Low Carb Pepperoni Pizza, exclude the Italian Seasoning. Divide the dough into two. Shape each dough into a long bun, making sure both will fit on a large pan. Bake for about 30-40 minutes.
- While waiting, preheat a pan on medium heat. Add in 1 tbsp. Coconut Oil. Once melted, saute the diced Onion. Once the onion turns translucent, add in the chopped Garlic. After 1 minute, add in 1/4 tsp. Curry Powder and 1 tsp. Water. Let the curry powder cook for 2 minutes.
- Add in 4 tbsp. Ground Beef and cook until brown. Season with Salt and Pepper to taste. It should be cooked in such a way you would eat this on its own.
- When the buns are ready, remove the buns from the oven. Cool both buns on a cooling rack. The buns should deflate a bit.
- Once the buns become cool enough, slice them horizontally but not completely. Spread about 1/2 tbsp. of Unsalted Butter onto both buns.
- Toast the buttered side of the buns with a pan.
- In a mixing bowl, crack an egg. Add in about half of the cooked Ground Beef, 1 tbsp. each Green Onion and Cilantro. Season with a bit of Salt and Pepper. Mix well.
- Preheat a large pan on medium heat. Melt 1 tbsp. of Unsalted Butter. Than, add in the omelette mixture to the pan.
- Immediately cover the omelette with a bun.
- When the omelette is cooked (after about 2-3 minutes), flip and toast the bun side until brown.
- Remove from the pan and spread about 1 tbsp. of Mayonnaise and Reduced Sugar Ketchup (or any kinds of sauce) onto the omelette side. Garnish with some sliced Cucumber and Tomatoes, and Lettuce. Repeat steps 7-10 for the other bun.
- Fold the buns and serve while hot!
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Keto Roti John contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- Egg: Contain choline which supports liver function and hormone metabolism
- Coconut: May support metabolism without spiking blood sugar
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Garlic: May help reduce cholesterol levels often elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Keto Roti John can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Eggs.
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