Roasted Brussels Sprouts & Sweet Potatoes - PCOS-Friendly Recipe
This Roasted Brussels Sprouts & Sweet Potatoes is a PCOS-friendly recipe with 226 calories, 6.04g protein, and 35.3g carbs per serving. Ready in 40 minutes. High in fiber (8.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 tbsps Italian seasoning
- 1 1/2 tbsps amber agave nectar
- 1/2 tsp coarse kosher salt
- 3 tbsps extra virgin olive oil
- 1/4 tsp coarse ground black pepper
- 3 cups brussels sprouts, halved
- 2 cups sweet potato, cubed
Instructions
- Preheat oven to 450° F (230° C).
- Trim woody stem off sprouts and split in half. Scrub sweet potatoes and cut into chunks about the size of your brussels sprouts.
- Rinse and thoroughly drain vegetables. Add all ingredients to a very large bowl and toss or stir to coat.
- Pour vegetable mixture onto 15"x20" baking sheet (foil lined or sprayed with nonstick aerosol). Arrange into a single layer.
- Roast vegetables until tender and caramelized, about 30 minutes. Give the vegetables a stir on the baking pan halfway through cooking.
- Serve hot or room temperature.
- Note: you can sub 'pure' maple syrup for agave.
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 Roasted Brussels Sprouts & Sweet Potatoes contribute to your health goals:
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, 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 Roasted Brussels Sprouts & Sweet Potatoes 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: Agave.
Agave, a sweetener derived from the core of the agave plant, is frequently highlighted in nutritional discussions due to its notably low glycemic index (GI) rating. With a GI score of just 17, it stands out from many other natural sweeteners and sugars that often have higher GI values. For those unfamiliar with the term, the glycemic index is a measure that ranks foods based on how significantly they raise blood glucose (sugar) levels after consumption. Foods with a lower GI value are absorbed m...
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Frequently Asked Questions
Yes, this Roasted Brussels Sprouts & Sweet Potatoes recipe is designed to be PCOS-friendly. At 226 calories per serving with 6.04g of protein, it supports balanced blood sugar and hormonal health. It also provides 8.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 5 servings, so you can meal prep for multiple days.
Per serving: 226 calories, 6.04g protein (11%), 35.3g carbs, 8.56g fat. Plus 8.2g 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 Side Dish. At 226 calories, it fits within typical PCOS meal plan targets for Side Dish. 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 5 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.
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