Green Beans and Carrots Souffle - PCOS-Friendly Recipe
This Green Beans and Carrots Souffle is a PCOS-friendly recipe with 316 calories, 19.99g protein, and 24.2g carbs per serving. Ready in 40 minutes. High in fiber (4.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsps margarine
- 1/4 cup white flour
- 3 large eggs
- 1 1/2 cups milk
- 3 1/2 oz parmesan cheese, shredded
- 9 oz green snap beans
- 9 oz carrots, sliced
- 1 small onion, grated
- 1 tsp baking powder
Instructions
- Boil green beans and carrots until tender. Drain and slice into small pieces. Set aside.
- In the microwave heat milk for 2 minutes on high. Melt margarine in a large saucepan over medium heat, add onion and cook for 3 minutes.
- Add flour whisking a little at the time until it forms a consistent ball. Continue whisking and add milk (1/2 cup at a time), cook until it thickens.
- Add cooked vegetables, egg yolks and parmesan cheese to the mixture.
- Beat egg whites and add to the mixture. Add baking powder.
- Coat a 8x8 baking dish with cooking spray and pour in mixture, sprinkling a parmesan cheese on top.
- Bake for 20 minutes at 350° F (175° C) or until golden on top and toothpick comes out clean from the center.
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 Green Beans and Carrots Souffle contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin). 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 Green Beans and Carrots Souffle 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, Eggs.
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. Eggs are a good source of protein, vitamins, and minerals. They are particul...
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.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Green Beans and Carrots Souffle recipe is designed to be PCOS-friendly. At 316 calories per serving with 19.99g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 20 minutes and cook time is 20 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 316 calories, 19.99g protein (25%), 24.2g carbs, 16g fat. Plus 4.3g 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 316 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 4 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 Side Dish
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment