Sausage, Egg and Cheese Strata

This Sausage, Egg and Cheese Strata is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Ingredients

Servings 8

2 cups fat-free milk
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
2 large eggs
2 egg whites
2 scallions, thinly sliced
One 8-ounce loaf whole-wheat Italian bread, cut into 1-inch cubes
One 7-ounce package frozen fully-cooked turkey sausage patties, thawed and coarsely chopped
1 cup reduced-fat shredded 4-cheese Italian cheese blend

Instructions

Spray a 9-by-13-inch baking dish with cooking spray.
Whisk together the milk, salt, cayenne, eggs, egg whites and scallions in a large bowl. Stir in the bread cubes and sausage and let stand 15 minutes, stirring occasionally.
Spoon the bread mixture into the baking dish. Cover and refrigerate at least 8 hours or overnight.
Preheat the oven to 400 degrees F.
Remove the casserole from the refrigerator and let stand 10 minutes. Evenly sprinkle the cheese over the top and bake uncovered until puffed and golden, and a knife inserted in the center comes out clean, about 45 minutes. Let stand 5 minutes before serving.
Per Serving: 192 Cal; 16 g Protein; 6 g Tot Fat; 2 g Sat Fat; 2 g Mono Fat; 19 g Carb; 2 g Fiber; 6 g Sugar; 249 mg Calcium; 2 mg Iron; 553 mg Sodium; 82 mg Cholesterol

Why this Sausage, Egg and Cheese Strata works for PCOS

Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Sausage, Egg and Cheese Strata that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.

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Frequently Asked Questions

Is Sausage, Egg and Cheese Strata good for PCOS?

Yes, this Sausage, Egg and Cheese Strata recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

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