Sharlotka - PCOS-Friendly Recipe
This Sharlotka is a PCOS-friendly recipe with 190 calories, 4.12g protein, and 38.25g carbs per serving. Ready in 39 minutes. High in fiber (1.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 large eggs
- 1/2 tsp cinnamon
- 1 tsp peanut oil
- 4 small apples
- 3/4 cup sugar
- 1 cup flour
Instructions
- Grease a pan with oil, use a little flour to flour the pan. Pre-heat oven to 350 °F (175 °C).
- Core, quarter and slice apples fairly thinly (1/4-1/8"). Arrange about 2/3 of the slices on the bottom of the pan.
- Beat the eggs with the sugar using a wooden spoon or a spatula. When well incorporated, stir in the flour. Batter will be thick. You can add a dash of cinnamon.
- Pour about 1/2 the batter over the apples, spread to cover them all.
- Arrange 1/2 of remaining apple slices on the batter.
- Cover with remaining batter, spreading over.
- Top with remaining slices. Bake for about 25 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 Sharlotka contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels 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 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 Sharlotka 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: Cinnamon, Apples.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Apples wi...
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Frequently Asked Questions
Yes, this Sharlotka recipe is designed to be PCOS-friendly. At 190 calories per serving with 4.12g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 39 minutes total. Prep time is 14 minutes and cook time is 25 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 190 calories, 4.12g protein (9%), 38.25g carbs, 2.68g fat. Plus 1.8g 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 Baked. At 190 calories, it fits within typical PCOS meal plan targets for Baked. 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 8 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 Baked
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