Breakfast Strudel - PCOS-Friendly Recipe

Servings: 6

Breakfast

This Breakfast Strudel is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Ingredients

Nonstick cooking spray
2 cups broccoli florets
Ten 9-by-14-inch sheets frozen phyllo dough, thawed
1/2 teaspoon mustard powder
1/2 teaspoon salt
1/4 teaspoon pepper
4 large eggs
1 cup cooked diced ham
2 teaspoons olive oil
2/3 cup reduced-fat shredded Cheddar

Instructions

Preheat the oven to 375 degrees F. Spray a small baking sheet with cooking spray.
Bring a medium pot of water to a boil. Add the broccoli and cook until tender-crisp, 3 to 4 minutes. Drain well and blot the broccoli dry with paper towels.
Meanwhile, lay 1 phyllo sheet on a work surface with the long side facing you. Keep the remaining phyllo covered with a clean damp kitchen towel to prevent it from drying out. Lightly spray the phyllo with cooking spray. Continue layering with 9 more phyllo sheets, lightly spraying each sheet with the cooking spray.
Whisk together the mustard, salt, pepper and eggs in a medium bowl. Stir the broccoli and ham into the egg mixture.
Heat the oil in large nonstick skillet over medium heat. Add the egg mixture and cook, stirring with a rubber spatula, until just set, 2 to 3 minutes. Do not overcook. Spoon the egg mixture over the phyllo, leaving a 2-inch border. Sprinkle with the Cheddar. Fold the short sides of the phyllo over the filling and roll up jelly-roll style. Do not roll too tightly.
Place the strudel, seam-side down, on the baking sheet. Lightly spray the strudel with cooking spray. Cut four 1-inch slits in the top to allow the steam to escape. Bake until the filling is hot and the phyllo is golden, about 20 minutes. Let the strudel cool on the baking sheet on a rack at least 10 minutes. Serve warm or at room temperature.
Per Serving: 233 Cal; 16 g Protein; 10 g Tot Fat; 3 g Sat Fat; 4 g Mono Fat; 20 g Carb; 2 g Fiber; 1 g Sugar; 116 mg Calcium; 2 mg Iron; 827 mg Sodium; 177 mg Cholesterol

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Broccoli.

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is Breakfast Strudel good for PCOS?

Yes, this Breakfast Strudel recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Breakfast with PCOS?

Yes, this recipe works well as a PCOS-friendly Breakfast. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

Cook Another PCOS-Friendly Breakfast

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

PCOS Hormone Balance: Tallow-Roasted Saw Palmetto Vegetables PCOS Blood Sugar Control: Tallow-Roasted Fenugreek Vegetables PCOS Metabolic Health: Tallow-Roasted CoQ10-Rich Proteins PCOS Gut Health: Tallow-Roasted Kimchi Vegetables PCOS Gut Support: Tallow-Roasted Probiotic Vegetables PCOS Metabolic Health: Tallow-Seared Bison

Browse All Breakfast Recipes