Ham & Cheddar Egg Muffins - PCOS-Friendly Recipe
This Ham & Cheddar Egg Muffins is a PCOS-friendly recipe with 153 calories, 15.49g protein, and 2.46g carbs per serving. Ready in 40 minutes. High in fiber (0.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 8 large eggs
- 6 oz ham steak
- 1/2 cup finely shredded triple cheddar cheese
- 1/2 cup onions, diced
- 1/4 cup whole milk
Instructions
- In a bowl add eggs, milk and salt and pepper to taste, Whisk until mixture is well blended and smooth.
- Place six large silicone cupcake cups on a sheet pan. Pour equal parts of egg mixture into the six cups.
- Add equal parts of ham, cheese and onions to each cup making sure that the egg mixture covers the contents. Sprinkle paprika on top of each cup.
- Heat oven to 350 °F (175 °C) and place pan with the egg muffins into the middle rack of the oven. Cooking could vary between 20-30 minutes. You want all the liquid to harden with a little bit of browning.
- The cooked muffin should effortlessly separate from the silicone cup once cooled.
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 Ham & Cheddar Egg Muffins 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). 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 Ham & Cheddar Egg Muffins 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: Eggs.
Eggs are a good source of protein, vitamins, and minerals. They are particularly high in choline, which is important for brain health. Eggs also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Including eggs in your diet can help provide essential nutrients without significantly raising blood sugar levels, making them a suitable option for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Ham & Cheddar Egg Muffins recipe is designed to be PCOS-friendly. At 153 calories per serving with 15.49g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 15 minutes and cook time is 25 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 153 calories, 15.49g protein (40%), 2.46g carbs, 9.41g fat. Plus 0.2g 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 153 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 6 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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