Eggplant Parmigiana II - PCOS-Friendly Recipe
This Eggplant Parmigiana II is a PCOS-friendly recipe with 292 calories, 18.31g protein, and 31.52g carbs per serving. Ready in 90 minutes. High in fiber (6.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 unpeeled eggplant, sliced thin
- 2 large eggs
- 4 fl oz water
- 1 1/2 cups bread crumbs
- 1 lb part skim milk ricotta cheese
- 4 slices mozzarella cheese shredded
- 2 cups tomato sauce
- 1/2 tsp salt
- 1 tbsp basil
- 1 tsp leaves oregano
- 1/3 tbsp parsley
- 1/4 cup parmesan cheese
- 1 second olive oil cooking spray
Instructions
- Whisk together 1 egg, water and salt.
- Thinly slice eggplant and dip in egg then bread crumbs.
- Place eggplant slices on cookie sheet spray with olive oil cooking spray (like Pam) and bake at 350 °F (175 °C) for 30 minutes.
- While eggplant is baking, mix ricotta, shredded mozzarella, parmesan, remaining seasonings and 1 egg together.
- Place 1/2 cup sauce in deep baking pan, then layer of cheese.
- Top with eggplant and sauce alternating ending with sauce.
- Cover tightly with aluminum bake on 350 °F for 1 hour and 30 minutes or until bubbly.
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 Eggplant Parmigiana II contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Tomato: Antioxidants help combat oxidative stress 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Eggplant Parmigiana 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Eggplant Parmigiana II recipe is designed to be PCOS-friendly. At 292 calories per serving with 18.31g of protein, it supports balanced blood sugar and hormonal health. It also provides 6.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 90 minutes total. Prep time is 30 minutes and cook time is 60 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 292 calories, 18.31g protein (25%), 31.52g carbs, 11.12g fat. Plus 6.8g 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 Appetizer. At 292 calories, it fits within typical PCOS meal plan targets for Appetizer. 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 Appetizer
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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