Spanish Tortilla II - PCOS-Friendly Recipe
This Spanish Tortilla II is a PCOS-friendly recipe with 439 calories, 22.15g protein, and 29.17g carbs per serving. Ready in 40 minutes. High in fiber (6.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 8 jumbo eggs
- 2 medium potatoes
- 1 large onion
- 16 oz asparagus
- 2 medium zucchinis
- 4 tbsps olive oil
- 1/4 tsp salt
Instructions
- Grill, broil, or steam asparagus and zucchini.
- Wash potatoes and slice about 1/8" thick. Slice onion into half-moons.
- Heat an oven safe saute pan over medium heat with 1 tablespoon olive oil. Fry the potatoes in batches that will fit on the bottom. Fry until they are soft and translucent, but not crispy. Add more oil as necessary for each batch. When the potatoes are done fry the onions in the same way until they are translucent and soft but not crispy or dark.
- Preheat the broiler.
- Beat the eggs and the salt together. Arrange the potatoes in the pan over the onions. Do the same with the asparagus and zucchini. Pour the egg mixture over top and cook until the bottom becomes firm.
- When the bottom is firm transfer to the broiler for approximately 5 minutes, or until the omelette becomes firm and is golden on top. Remove and let stand for at least 5 minutes to cool and set.
- May be served warm or cool.
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 Spanish Tortilla II 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
- Onion: Support cardiovascular health and blood sugar regulation
- Zucchini: Low in calories while providing vitamin C and potassium
- Asparagus: Supports gut health and provides anti-inflammatory nutrients
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 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 Spanish Tortilla II 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: Asparagus.
Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...
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 Spanish Tortilla II recipe is designed to be PCOS-friendly. At 439 calories per serving with 22.15g of protein, it supports balanced blood sugar and hormonal health. It also provides 6.5g 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 4 servings, so you can meal prep for multiple days.
Per serving: 439 calories, 22.15g protein (20%), 29.17g carbs, 26.87g fat. Plus 6.5g 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 439 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 4 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.
Comments
Register or log in to add a comment