Eggplant Chips - PCOS-Friendly Recipe
This Eggplant Chips is a PCOS-friendly recipe with 123 calories, 5.24g protein, and 11.58g carbs per serving. Ready in 45 minutes. High in fiber (6.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/4 cup parmesan cheese, grated
- 1 tsp leaves italian seasoning
- 1 tsp garlic powder
- 1 tbsp olive oil
- 1 unpeeled eggplant, thinly sliced
Instructions
- Pre-heat oven to 375° F (190° C).
- Pour olive oil on cookie sheet and sprinkle with the garlic powder. Swoosh the cookie sheet around to mix and coat the sheet well.
- Slice eggplant into about 1/4" or 1/8" thick rounds, depending on your taste and kitchen tools.
- Place eggplant slices on cookie sheet. Rub each slice into the olive oil and garlic powder coated cookie sheet, then turn each slice over and rub around to coat the other side.
- Sprinkle lightly with half of the Italian seasoning and parmesan cheese. Turn over gently and sprinkle remaining Italian seasoning and parmesan cheese on other side of rounds.
- Bake for about 10 to 15 minutes, depending on thickness, on each side. (Turn over when browned on the bottom).
- Note: this is a recipe you really need to watch cooking to see how well it is browning. They are done when they look caramelized on each side.
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 Eggplant Chips contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often 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 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 Eggplant Chips 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.
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.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Eggplant Chips recipe is designed to be PCOS-friendly. At 123 calories per serving with 5.24g of protein, it supports balanced blood sugar and hormonal health. It also provides 6.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 45 minutes total. Prep time is 30 minutes and cook time is 15 minutes. It makes 3 servings, so you can meal prep for multiple days.
Per serving: 123 calories, 5.24g protein (17%), 11.58g carbs, 7.25g fat. Plus 6.4g 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 Appetizer. At 123 calories, it fits within typical PCOS meal plan targets for Appetizer. 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 3 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 Appetizer
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment