Mushroom & Rice Casserole - PCOS-Friendly Recipe
This Mushroom & Rice Casserole is a PCOS-friendly recipe with 209 calories, 9.79g protein, and 22.3g carbs per serving. Ready in 90 minutes. High in fiber (1.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/2 lb brown mushrooms
- 1 large onion, finely chopped
- 3 cloves garlic, finely chopped
- 3 cups cooked brown rice
- 2 large eggs
- 1/2 tsp sea salt
- 1/3 cup parmesan cheese, freshly grated
- 1 tsp leaves fresh tarragon, chopped
- 1 cup, small curd cottage cheese
- 1/2 cup sour cream
- 1 tbsp olive oil
Instructions
- Pre-heat oven to 350° F (175° C). Rub a medium-large baking dish (around 9x13") with a bit of olive oil or butter and set aside.
- In a large skillet over medium-high heat, sauté the mushrooms in olive oil sprinkled with a couple pinches of salt. Stir every minute or so until the mushrooms have released their liquid and have browned a bit.
- Add the onions and cook for another 4 or 5 minutes or until they are translucent. Stir in the garlic, cook for another minute and remove from heat. Add the rice (room temperature) to the skillet and stir until combined.
- In a medium bowl whisk together the eggs, cottage cheese, sour cream and salt.
- Combine the rice mixture and cottage cheese mixture in a large bowl, stir until well combined and then turn out into the prepared baking dish.
- Sprinkle with 2/3 of the parmesan cheese, cover with foil and place in oven for 30 minutes. Remove foil and bake for another 20 or 30 minutes more or until hot throughout and golden along the edges.
- Sprinkle with the chopped tarragon, and the remaining parmesan and enjoy.
- Note: based on recipe from 101 Cookbooks blog.
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 Mushroom & Rice Casserole contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
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 Mushroom & Rice Casserole 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: Brown Rice.
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Frequently Asked Questions
Yes, this Mushroom & Rice Casserole recipe is designed to be PCOS-friendly. At 209 calories per serving with 9.79g 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 90 minutes total. Prep time is 30 minutes and cook time is 60 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 209 calories, 9.79g protein (19%), 22.3g carbs, 9.05g 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 209 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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