Goat Cheese Tomato Tarts - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Oat is high in soluble fiber (beta-glucan) that helps manage cholesterol. Olive oil is a key Mediterranean diet ingredient rich in polyphenols. Coconut is contains medium-chain triglycerides (MCTs) for quick energy.
Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health. Dietary fiber slows the absorption of sugar into the bloodstream, which is particularly important for managing the insulin resistance often seen in PCOS.
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 snack.
Ingredients
- ROASTED TOMATOES
- 2 medium Tomatoes, Cut into 1/4″ Slices
- 1/4 cup Olive Oil
- Salt & Pepper to Taste
- TART BASE
- 1/2 cup Almond Flour
- 1 tbsp. Psyllium Husk
- 2 tbsp. Coconut Flour
- 5 tbsp. Cold Butter, Cubed
- 1/4 tsp. Salt
- TART FILLING
- 1/2 medium Onion, Sliced Thin
- 3 oz. Goat Cheese
- 2 tbsp. Olive Oil
- 2 tsp. Minced Garlic
- 3 tsp. fresh Thyme
Instructions
- Preheat oven to 425F, then slice 2 medium tomatoes into 1/4″ slices. You should get at least 6 slices per tomato.
- Lay slices on a baking sheet with parchment paper, then drizzle with 1/4 cup olive oil and season with salt and pepper to taste. Poke the tomatoes using tooth picks so that the juice can run out of the tomatoes and not cause a “steaming” effect.
- Bake the tomatoes for 30-40 minutes or until they are roasted and have lost most of their juice.
- Set the tomatoes aside.
- In a food processor, combine 1/2 cup Almond Flour, 1 tbsp. Psyllium Husk, 2 tbsp. Coconut Flour, and 1/4 tsp. Salt.
- Cube 5 tbsp. Cold Butter and add it to the food processor also.
- Slowly pulse the ingredients until a dough starts to form.
- Press dough into silicone cupcake molds. You want to make sure these layers are quite thin. About 1/4″ – 1/2″ thick.
- Reduce oven heat to 350F and bake the tarts at 350F for 17-20 minutes or until golden brown.
- Remove tarts from the oven and let cool. Once cooled, turn the silicone cupcake molds upside down and lightly tap the bottom so that the tart dough falls out.
- Layer tomato onto each tart and set aside for a moment.
- Slice 1/2 medium onion thin, then caramelize the onion and 2 tsp. minced garlic in 2 tbsp. olive oil.
- Add caramelized onions and garlic on top of the tomato.
- Crumble goat cheese and sprinkle fresh thyme over each tart, then bake for an additional 5-6 minutes or until the cheese begins to melt.
- Serve warm!
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 Goat Cheese Tomato Tarts contribute to your health goals:
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Coconut: May support metabolism without spiking blood sugar
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Garlic: May help reduce cholesterol levels often 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, 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 Goat Cheese Tomato Tarts 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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