Chinese Omelet - PCOS-Friendly Recipe
This Chinese Omelet is a PCOS-friendly recipe with 100 calories, 14.48g protein, and 9.3g carbs per serving. Ready in 47 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 cups egg whites
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1 dash pepper
- 1 dash salt
- 1 cup corn
- 1 medium scallion
Instructions
- Chop the onion in to very small pieces.
- Mix egg whites, corn and onions in a bowl.
- Spray a small pan with non-stick spray.
- Pour ingredients in to the pan and add salt, pepper, onion powder and garlic power.
- Bake at 350 °F (175 °C) until brown on top.
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 Chinese Omelet contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- 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 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 Chinese Omelet 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 Chinese Omelet recipe is designed to be PCOS-friendly. At 100 calories per serving with 14.48g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 47 minutes total. Prep time is 17 minutes and cook time is 30 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 100 calories, 14.48g protein (58%), 9.3g carbs, 0.63g fat. Plus 1g 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 Breakfast. At 100 calories, it fits within typical PCOS meal plan targets for Breakfast. 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 Breakfast
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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