The numbers and ingredients that make this recipe work for PCOS. Macros are per serving.
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Here is the recipe:
INGREDIENTS
2 firm eggplants (10-12 ounces each), cut into 1/2-inch slices
Salt and pepper
1 pint cherry tomatoes, quartered
1/2 small red onion, finely chopped
Extra virgin olive oil (EVOO), for brushing and drizzling
Chopped pitted black olives, capers and/or anchovy fillets (all optional)
4 ciabatta or other crusty rolls, split
2 cloves garlic, halved
8 slices fior di latte (fresh mozzarella) or buffalo mozzarella
16-20 leaves fresh basil
PREPARATION
Pre-heat the oven to 500°F or an outdoor grill to high. Arrange the eggplant slices on paper towels. Salt both sides, then let drain for 10 minutes, turning once.
Combine the tomatoes with the onion and dress lightly with EVOO. Season with salt and pepper. Add the olives, capers and/or anchovies, if using.
Brush the eggplant with EVOO on both sides, then roast in a baking pan in the oven, or grill, covered, turning occasionally, until tender and browned, 10-15 minutes. Toast the rolls in the oven or on the grill until crisp, then rub the cut sides with the garlic and drizzle with EVOO.
Stack the eggplant, mozzarella and basil on the roll bottoms. Top with the tomato salad and roll tops.
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Why this Grilled Eggplant & Mozzarella Sandwich - Vegetarian works for PCOS
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
1
Take the 60-Second QuizTell us your PCOS type, preferences, and goals
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Get Your 7-Day Meal PlanPersonalized meals, grocery list, and prep schedule
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Stop Guessing Every DayKnow exactly what to eat, with recipes like this one built in
Is Grilled Eggplant & Mozzarella Sandwich - Vegetarian good for PCOS?
Yes, this Grilled Eggplant & Mozzarella Sandwich - Vegetarian recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Can I eat this for Dinner with PCOS?
Yes, this recipe works well as a PCOS-friendly Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
How do I fit this recipe into a PCOS meal plan?
This recipe can be part of a structured PCOS meal plan. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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