Sausage and Cheese Breakfast Pie - PCOS-Friendly Recipe
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
- 1 1/2 Cheddar and Bacon Chicken Sausages
- 3/4 Cup Grated Cheddar Cheese
- 1/4 Cup Coconut Flour
- 1/4 Cup Coconut Oil
- 2 Tbsp. Coconut Milk (or water)
- 5 Egg Yolks
- 2 tsp. Lemon Juice
- 1/2 tsp. Rosemary
- 1/4 tsp. Cayenne Pepper
- 1/4 tsp. Baking Soda
- 1/8 tsp. Kosher Salt
Instructions
- Preheat your oven to 350F, then cut 1 1/2 chicken and bacon sausage into cubes. I am using a brand called Artisan Fresh.
- 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.
- Add the sausages to a pan on medium high heat. Cook them until they are browned well, then set aside.
- 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.
- Grate enough Cheddar Cheese for 3/4 Cup. If you don’t want that much cheese, only grate about 1/4 – 1/2 Cup.
- 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.
- 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.
- Mix the wet ingredients into the dry ingredients slowly. Once finished, fold 1/4 – 1/2 Cup Cheddar Cheese into the batter.
- 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.
- 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).
- 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
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.
Comments
Register or log in to add a comment