This Baked Shrimp and Feta Cheese is a PCOS-friendly recipe with 284 calories, 38.12g protein, and 13.94g carbs per serving. Ready in 35 minutes. High in fiber (2.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Pre-heat oven to 425 °F (210 °C).
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Heat oil in skillet over medium high heat. Add onion and cook, stirring frequently and until soft.
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Add garlic and cook for 1 minute, add tomatoes and bring to a boil.
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Reduce heat to medium-low and let sauce simmer for 5 minutes, until tomato juice thickens.
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Remove skillet from burner and stir in parsley, shrimp and dill, and season with salt and pepper.
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Sprinkle feta cheese over the top.
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Place skillet in oven and bake until shrimp are cooked through and cheese has melted, about 12 minutes.
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 Baked Shrimp and Feta Cheese contribute to your health goals:
- Shrimp: Selenium supports thyroid function which is often affected in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Feta: Provides calcium important for bone health in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Baked Shrimp and Feta Cheese 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.
Why this Baked Shrimp and Feta Cheese works for PCOS
With 38.12g of protein per serving (about 54% of calories), this Baked Shrimp and Feta Cheese sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
At 13.94g of carbohydrates per serving, this Baked Shrimp and Feta Cheese is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Baked Shrimp and Feta Cheese recipe is designed to be PCOS-friendly. At 284 calories per serving with 38.12g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 5 minutes and cook time is 30 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 284 calories, 38.12g protein (54%), 13.94g carbs, 8.76g fat. Plus 2.7g 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 Dinner. At 284 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 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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