Cheesy Eggplant - PCOS-Friendly Recipe
This Cheesy Eggplant is a PCOS-friendly recipe with 392 calories, 37.72g protein, and 38.81g carbs per serving. Ready in 73 minutes. High in fiber (13.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup skim ricotta cheese
- 2 tbsps leaves basil
- 1 dash pepper
- 1 dash salt
- 1 lb eggplant
- 3 medium whole tomato
- 1 cup shredded fat free mozzarella cheese
- 1 cup tomato sauce
Instructions
- Pre-heat oven to 400 °F (200 °C). Season the eggplant with salt and pepper and roast for 15 minutes.
- Coat a glass baking dish with cooking spray and cover the bottom with eggplant slices.
- Ladle half of the tomato sauce over the eggplant and top with half of the tomato slices.
- Sprinkle the tomato slices with a tablespoon of basil, adding salt and pepper to taste.
- Spread 1/2 cup of ricotta cheese over the tomatoes. Sprinkle with half of the mozzarella cheese.
- Repeat the layers (eggplant, sauce, tomatoes, seasonings, ricotta, and mozzarella).
- Bake for 20 minutes; increase the oven heat to broil until the cheese turns golden.
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 Cheesy Eggplant contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Tomato: Antioxidants help combat oxidative stress 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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Cheesy Eggplant 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: 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?
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Frequently Asked Questions
Yes, this Cheesy Eggplant recipe is designed to be PCOS-friendly. At 392 calories per serving with 37.72g of protein, it supports balanced blood sugar and hormonal health. It also provides 13.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 73 minutes total. Prep time is 18 minutes and cook time is 55 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 392 calories, 37.72g protein (38%), 38.81g carbs, 10.86g fat. Plus 13.6g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 392 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. 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.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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