This Seafood Casserole is a PCOS-friendly recipe with 283 calories, 21.09g protein, and 22.34g carbs per serving. Ready in 65 minutes. High in fiber (1.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Dice and clean potatoes, scallops and fish on separate work surfaces to avoid cross contamination. Then mix ingredients together in casserole dish with shredded mozzarella and half and half. (Optional to add carrots or peas as well).
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Prepare stuffing according to package directions (you can just let it cook in the casserole but it gets a little heavy that way).
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Add the prepared stove top stuffing to the seafood, cheese and cream and place casserole in oven for 45 minutes.
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Not: you can reserve some of the bread crumbs from stuffing for the top of casserole to make it crunchy.
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 Seafood Casserole contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin). 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 Seafood 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.
Why this Seafood Casserole works for PCOS
This Seafood Casserole delivers 21.09g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 22.34g of carbohydrates per serving, this Seafood Casserole 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.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
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.
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Frequently Asked Questions
Yes, this Seafood Casserole recipe is designed to be PCOS-friendly. At 283 calories per serving with 21.09g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 65 minutes total. Prep time is 20 minutes and cook time is 45 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 283 calories, 21.09g protein (30%), 22.34g carbs, 12.55g fat. Plus 1.5g 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 283 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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