Ham and Cheese Bake - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Cauliflower is a low-carb cruciferous vegetable that supports detoxification. Garlic is supports cardiovascular health and has anti-inflammatory properties.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your dinner.
Ingredients
- 2 12oz bags of Chopped Frozen Cauliflower
- 2 cups of Chopped Ham (pre-cooked)
- 1 1/2 cups Heavy Whipping Cream
- 1/2 cup Sour Cream
- 2 1/2 cups Shredded Sharp Cheddar Cheese
- 1 cup Cubed Mozzarella
- 1/2 teaspoon Black Pepper
- 1/2 teaspoon Garlic Powder
Instructions
- Preheat your oven on bake at 375F.
- Grease a 9×13″ casserole dish (I used something a bit smaller than that and it worked fine…Basically eyeball your ingredients and find an oven-safe dish that your ingredients will fit in).
- Empty the frozen cauliflower into a medium pot and cover it with water. You’ll want to cook it for around 8-10 minutes so it’s nice and tender (mashable).
- Once the cauliflower has reached a nice, mashable tenderness, drain the cauliflower and bring it back to the pot. Grab your potato masher (or food processor) and get mashing! I mashed mine to a slightly chunky consistency, rather than blending it–it’s really up to your personal preference.
- Spread the mashed cauliflower into the greased casserole dish and top with the diced/chopped ham (I think I had more than 2 cups here, and you can definitely use less or more if you want).
- In a medium sauce pan, mix the shredded cheese, sour cream, heavy whipping cream, and seasonings together over medium heat until the cheese is slightly melted (or all the way, it doesn’t really matter). Remember to stir frequently or the sauce will burn to the bottom of the pan.
- Once your cheese sauce is nice and melted, take it off the heat and evenly pour the mixture over the ham and cauliflower. Top with the cubed cheese (fairly evenly spaced).
- Your casserole is ready to go in the oven! Pop it in for 40 to 45 minutes or until the cheese on top has browned (with mozzarella or other similar cheese, I recommend about 35 minutes instead).
- When the casserole is done cooking, take it out of the oven and let it sit for about 10 minutes before cutting and serving (the cheese is boiling hot when it comes out of the oven).
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 Ham and Cheese Bake contribute to your health goals:
- Cauliflower: Contains compounds that help balance estrogen levels
- Garlic: May help reduce cholesterol levels often elevated in PCOS
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 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 Ham and Cheese Bake 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.
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