Savory Roasted Vegetables - PCOS-Friendly Recipe
This Savory Roasted Vegetables is a PCOS-friendly recipe with 179 calories, 4.88g protein, and 25.62g carbs per serving. Ready in 55 minutes. High in fiber (4.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 5 yukon gold potatoes
- 2 large carrots
- 1/4 cup extra virgin olive oil
- 2 medium yellow summer squash
- 1 large zucchini
- 1 medium sweet yellow onion
- 1 medium green bell pepper
- 10 baby Portabella mushrooms
- 1 1/2 cups green beans
- 3 tsp Italian seasoning
- 1 tbsp steak seasoning
- 1/4 tsp crushed red pepper flakes
- 1/2 tsp garlic powder
Instructions
- Preheat over to 400 °F (205 °C). Wash all vegetables and cut/cube to even 1" pieces, carrots cut diagonally and leave the green beans whole.
- Pour all vegetables into a very large bowl. Add olive oil over the bowl and drop in the dry seasonings. Mix well using clean hands or a large wooden spoon.
- Spread raw vegetables evenly on two, 15"x20" baking sheets. Add both pans to oven and roast for 20 minutes. Give vegetables a stir with wooden spoon and switch the rows for the pans. Roast another 20-25 minutes. Check potatoes with fork as indicator of cooked. When potatoes are ready, so is everything else.
- Note: No green beans? Use broccoli. Only one yellow squash? Toss in a cubed eggplant instead. Looking for Moroccan flavor? Ditch the steak seasoning for Garam Masala. Extremely tasty and versatile recipe.
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 Savory Roasted Vegetables contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- 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 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 Savory Roasted Vegetables 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: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Savory Roasted Vegetables recipe is designed to be PCOS-friendly. At 179 calories per serving with 4.88g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 55 minutes total. Prep time is 15 minutes and cook time is 40 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 179 calories, 4.88g protein (11%), 25.62g carbs, 7.22g fat. Plus 4.4g 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 Dinner. At 179 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 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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