Turkey and Apple Sausage Patties - PCOS-Friendly Recipe
This Turkey and Apple Sausage Patties is a PCOS-friendly recipe with 148 calories, 12.03g protein, and 11.01g carbs per serving. Ready in 59 minutes. High in fiber (1.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tsps canola oil
- 1 medium onion, finely chopped
- 2 medium apples, peeled and grated
- 1 lb ground turkey
- 3 slices fresh whole grain bread
- 2 large egg whites
- 2 tsps sage
- 1/2 tsp pepper
- 1/4 tsp nutmeg
- 1/4 tsp allspice
- 1 tsp salt
Instructions
- For fresh bread crumbs place 3 slices whole grain bread into a food processor and process until fine bread crumbs. Do not toast bread.
- Pre-heat oven to 450 °F (225 °C). Line a baking sheet with parchment paper.
- Heat oil in a skillet over medium heat. Sauté onion until softened, add apples (Granny Smith or Tart) and sauté 3-5 minutes more until apples are very tender.
- Transfer to a large bowl and let cool completely.
- Add turkey, bread crumbs, egg whites, sage, salt, pepper, nutmeg and allspice; mix well.
- Form into 16 patties about 3/4" thick. Bake patties 10 minutes for fresh, 20 minutes for frozen.
- Patties can either be frozen for up to 3 months or cooked immediately.
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 Turkey and Apple Sausage Patties contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- 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), and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Turkey and Apple Sausage Patties 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: Apples.
Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)
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Frequently Asked Questions
Yes, this Turkey and Apple Sausage Patties recipe is designed to be PCOS-friendly. At 148 calories per serving with 12.03g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 59 minutes total. Prep time is 24 minutes and cook time is 35 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 148 calories, 12.03g protein (33%), 11.01g carbs, 6.32g fat. Plus 1.8g 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 148 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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