This Sausage and Cheese Breakfast Pie is a PCOS-friendly recipe with 1422 calories, 68.5g protein, and 23g carbs per serving. Ready in 47 minutes.
Nutrition per Serving
Key PCOS-Friendly Ingredients: Chicken is an excellent source of lean protein. Egg is provide complete protein with all essential amino acids. Coconut is contains medium-chain triglycerides (MCTs) for quick energy.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings.
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 breakfast.
Ingredients
Instructions
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Preheat your oven to 350F, then cut 1 1/2 chicken and bacon sausage into cubes. I am using a brand called Artisan Fresh.
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Separate 5 egg yolks from the whites, then discard of the whites. If you don’t want to discard of the whites, save them and make some Peanut Butter Meringue Cookies.
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Add the sausages to a pan on medium high heat. Cook them until they are browned well, then set aside.
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Measure out the dry ingredients into a bowl. 1/4 Cup Coconut Flour, 1/2 tsp. Rosemary, 1/4 tsp. Cayenne Pepper, 1/4 tsp. Baking Soda, and 1/8 tsp. Kosher Salt.
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Grate enough Cheddar Cheese for 3/4 Cup. If you don’t want that much cheese, only grate about 1/4 – 1/2 Cup.
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Beat the egg yolks into a creamy consistency. This will take about 4-5 minutes. I use only 1 whisk attachment on my hand mixer because there is not that much liquid.
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Add 1/4 Cup Coconut Oil, 2 Tbsp. Coconut Milk, and 2 tsp. Lemon Juice to egg mixture and beat again until smooth and creamy.
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Mix the wet ingredients into the dry ingredients slowly. Once finished, fold 1/4 – 1/2 Cup Cheddar Cheese into the batter.
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Measure out the batter into 2 ramekins. You want to fill the ramekins about 3/4 of the way full so there is room for the sausage.
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Poke the sausages into the batter. Using your finger, you can submerge pieces of sausage evenly around all of the batter (pushing some to the bottom and leaving some on top).
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Bake the pie for 20-25 minutes. OPTIONAL: Once finished, top with cheddar cheese and broil for an additional 3-4 minutes.
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 Sausage and Cheese Breakfast Pie contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- Coconut: May support metabolism without spiking blood sugar
- Coconut milk: A good alternative for those with PCOS who are sensitive to dairy
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 Sausage and Cheese Breakfast Pie 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.
Why this Sausage and Cheese Breakfast Pie works for PCOS
With 68.5g of protein per serving (about 19% of calories), this Sausage and Cheese Breakfast Pie sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
At 23g of carbohydrates per serving, this Sausage and Cheese Breakfast Pie is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 83% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Eating a substantial breakfast like this Sausage and Cheese Breakfast Pie is one of the highest-leverage moves you can make for PCOS. In the Jakubowicz et al. 2013 trial published in Clinical Science, women with PCOS who front-loaded calories to breakfast reduced fasting insulin by 56% and increased ovulation rates 50%, with no change in total calories. Front-loading works because insulin sensitivity is highest in the morning and lowest at night.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
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Frequently Asked Questions
Yes, this Sausage and Cheese Breakfast Pie recipe is designed to be PCOS-friendly. At 1422 calories per serving with 68.5g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 47 minutes total. Prep time is 22 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 1422 calories, 68.5g protein (19%), 23g carbs, 130.5g fat. 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 Breakfast. At 1422 calories, it fits within typical PCOS meal plan targets for Breakfast. 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 2 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 Breakfast
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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