Moussaka Lasagna - PCOS-Friendly Recipe
This Moussaka Lasagna is a PCOS-friendly recipe with 311 calories, 24.03g protein, and 23.93g carbs per serving. Ready in 90 minutes. High in fiber (8.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp extra virgin olive oil
- 1 sweet yellow onion
- 2 cloves garlic
- 1 cup chopped green pepper
- 1 1/2 cups pieces or slices mushrooms sliced
- 16 oz extra lean ground beef
- 15 oz no salt added tomato sauce (canned)
- 1 can tomato paste
- 1/2 cup water
- 1 tsp black pepper
- 1 tsp celery seed
- 1 tsp ground oregano
- 1 tsp crumbled whole bay leaf
- 1 1/2 unpeeled eggplant
- 50 g mozzarella cheese (part skim milk)
- 2 tbsps parmesan cheese
- 1 bay leaf
Instructions
- In a large saucepan heat olive oil. Add onions and garlic, sauté until soft, add mushrooms and peppers and cook until mushrooms start to shrink and are starting to brown.
- Add ground beef and cook until browned. Add tomato sauce, water and paste and bring to a boil.
- Reduce to medium and add pepper, celery seed, oregano, whole bay leaf and simmer, stirring occasionally until eggplant is prepared. (If like to use salt I recommend sea salt to taste.)
- To prepare eggplant, slice into 1/4 inch thick slices. Brown slices in a non-stick pan, you can use cooking spray like Pam if you like.
- Pre-heat oven to 350° F (175° C). In an 8x11" glass baking dish ladle half of your meat sauce, cover with a layer of eggplant and sprinkle with half of your mozzarella cheese.
- Add the other half of your meat sauce, cover with remaining eggplant.
- Sprinkle the top with the remaining mozzarella and sprinkle on parmesan sparingly.
- Bake for 60 minutes. Allow to rest for 10 minutes before serving.
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 Moussaka Lasagna contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Moussaka Lasagna 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.
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Frequently Asked Questions
Yes, this Moussaka Lasagna recipe is designed to be PCOS-friendly. At 311 calories per serving with 24.03g of protein, it supports balanced blood sugar and hormonal health. It also provides 8.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 90 minutes total. Prep time is 15 minutes and cook time is 75 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 311 calories, 24.03g protein (31%), 23.93g carbs, 14.81g fat. Plus 8.5g 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 311 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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