Mini Egg Rolls - PCOS-Friendly Recipe
This Mini Egg Rolls is a PCOS-friendly recipe with 155 calories, 9.52g protein, and 22.38g carbs per serving. Ready in 30 minutes. High in fiber (1.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 sprays canola cooking spray
- 3/4 cup shredded cabbage
- 2 oz turkey sausage
- 0.12 cup grated carrots
- 1 clove garlic
- 1 tsp ginger
- 1 small green onion
- 1 tbsp soy sauce
- 8 wonton wrappers
Instructions
- Cook turkey sausage in small non-stick skillet sprayed with cooking spray, like Pam.
- Finely grate or chop vegetables, add vegetables to skillet.
- Sauté for 1 minute, add ginger and soy sauce. Stir to combine and remove from heat after another minute. Only need to wilt cabbage not cook completely.
- Fill each wonton with a teaspoon of vegetable and sausage mixture (make sure not to overfill).
- Moisten edges of wonton with water and roll up, tucking ends in securely.
- Place on baking sheet sprayed with cooking spray as well as lightly on top of wontons.
- Bake in a preheated 425 °F (210 °C) oven for 10 minutes until desired browning.
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 Mini Egg Rolls contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Carrot: Provide antioxidants that support overall metabolic health
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 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 Mini Egg Rolls 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: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Mini Egg Rolls recipe is designed to be PCOS-friendly. At 155 calories per serving with 9.52g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 5 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 155 calories, 9.52g protein (25%), 22.38g carbs, 2.84g fat. Plus 1.6g 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 Appetizer. At 155 calories, it fits within typical PCOS meal plan targets for Appetizer. 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 Appetizer
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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