This Creamy Egg Salad II is a PCOS-friendly recipe with 68 calories, 6.06g protein, and 1.62g carbs per serving. Ready in 35 minutes. High in fiber (0.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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To cook the eggs, place them in a single layer in a pan with enough cold water to cover them completely.
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Bring the water to a boil, remove from heat, cover tightly with a lid, and allow to remain in the water approximately 15 to 20 minutes.
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Then place under running, cold water to cool quickly. This way of cooking is also known as "coddling." It does not toughen the whites as boiling does.
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Peel eggs; discard 6 egg yolks (you will be using 2 whole eggs and 6 egg whites).
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In a medium-size bowl, chop the eggs up.
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Add celery, onions, mayonnaise, sour cream, mustard, salt and pepper to taste; stir until well mixed.
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Serve immediately or refrigerate if not using right away.
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 Creamy Egg Salad II contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Onion: Support cardiovascular health and blood sugar regulation
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 Creamy Egg Salad II 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 Creamy Egg Salad II works for PCOS
At 1.62g of carbohydrates per serving, this Creamy Egg Salad II 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.
At 174mg of sodium per serving, this Creamy Egg Salad II fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Eggs.
Eggs are a good source of protein, vitamins, and minerals. They are particularly high in choline, which is important for brain health. Eggs also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Including eggs in your diet can help provide essential nutrients without significantly raising blood sugar levels, making them a suitable option for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Creamy Egg Salad II recipe is designed to be PCOS-friendly. At 68 calories per serving with 6.06g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 5 minutes and cook time is 30 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 68 calories, 6.06g protein (36%), 1.62g carbs, 4.06g fat. Plus 0.2g 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 68 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 6 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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