Egg Salad - PCOS-Friendly Recipe
This Egg Salad is a PCOS-friendly recipe with 130 calories, 10.87g protein, and 3.84g carbs per serving. Ready in 25 minutes. High in fiber (0.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 large egg
- 4 large egg whites
- 1 tsp onion powder
- 1 dash pepper
- 1 dash salt
- 2 stalks medium celery
- 2 tbsps low fat mayonnaise
Instructions
- Place eggs in a saucepan. Fill with water until eggs are completely submerged.
- Heat over medium flame until water boils. Lower to low flame and simmer about 15 minutes.
- Chop celery.
- Remove egg from pan and run under cold water to cool. Peel. Discard 4 yolks.
- Chop the egg whites and the remaining yolk and place in a mixing bowl.
- Stir in the mayonnaise, celery, onion powder, and add salt and pepper to taste.
- Mix well. Serve.
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 Egg Salad contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Onion: Support cardiovascular health and blood sugar regulation
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 Egg Salad 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.
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Frequently Asked Questions
Yes, this Egg Salad recipe is designed to be PCOS-friendly. At 130 calories per serving with 10.87g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 10 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 130 calories, 10.87g protein (33%), 3.84g carbs, 7.54g fat. Plus 0.7g 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 Snack. At 130 calories, it fits within typical PCOS meal plan targets for Snack. 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 Snack
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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