Brown Rice, Cheese and Green Bean Casserole - PCOS-Friendly Recipe
This Brown Rice, Cheese and Green Bean Casserole is a PCOS-friendly recipe with 272 calories, 11.36g protein, and 46.34g carbs per serving. Ready in 52 minutes. High in fiber (2.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup low fat cottage cheese
- 1/2 cup low fat milk
- 1 cup shredded mozzarella cheese
- 3 tbsps shredded parmesan cheese
- 2 cups frozen green snap beans
- 3 cups cooked brown rice
Instructions
- Prepare brown rice.
- Mix brown rice, cottage cheese, mozzarella cheese and green beans together.
- Season with garlic salt, pepper and onion salt to taste.
- Turn into greased casserole dish (using cooking spray) and sprinkle parmesan cheese on top.
- Bake at 350 °F (175 °C) for 30-40 minutes, or until top is brown.
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 Brown Rice, Cheese and Green Bean Casserole contribute to your health goals:
- Brown rice: Provides magnesium and B vitamins important for PCOS management
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. 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 Brown Rice, Cheese and Green Bean Casserole 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: Brown Rice.
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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Frequently Asked Questions
Yes, this Brown Rice, Cheese and Green Bean Casserole recipe is designed to be PCOS-friendly. At 272 calories per serving with 11.36g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 52 minutes total. Prep time is 12 minutes and cook time is 40 minutes. It makes 10 servings, so you can meal prep for multiple days.
Per serving: 272 calories, 11.36g protein (17%), 46.34g carbs, 4.7g fat. Plus 2.6g 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 272 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 10 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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