Quinoa Veggie Burgers - PCOS-Friendly Recipe
This Quinoa Veggie Burgers is a PCOS-friendly recipe with 89 calories, 5.13g protein, and 16.44g carbs per serving. Ready in 60 minutes. High in fiber (3.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 1/2 cups chick peas
- 3 cups broccoli florettes
- 1 medium zucchini
- 1 medium sweet red pepper
- 1 large onion
- 1 portabella mushroom
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp ground cumin
- 1 tsp coriander seed
- 1/2 tsp paprika
- 3 cloves garlic
- 4 large egg whites
- 1/4 cup gluten free flour
- 1/2 cup gluten free bread crumbs
- 2 cups cooked quinoa
- 1/2 tsp thyme
- 2 tbsps gluten free soy sauce
Instructions
- Place chick peas, egg whites, seasonings, flour, and soy sauce in processor and pulse until blended.
- Add veggies and pulse, stir, pulse, stir, etc until veggies are chopped pretty finely, but still visible.
- Put mix into large bowl and add in quinoa and bread crumbs and use a spatula to blend well.
- Spray non stick skillet with olive oil spray. Using 1/3 cup measuring cup form into patties directly in the pan.
- Fry at a low temperature slowly (this will ensure more firm patties) turning after top of patties start to look dryer. Then carefully flip to keep patties together. Cook a few minutes on each side and continue to flip until browned on each side.
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 Quinoa Veggie Burgers contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Quinoa: Has a lower glycemic index than most grains, making it ideal for PCOS
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
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 Quinoa Veggie Burgers 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: Broccoli.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this Quinoa Veggie Burgers recipe is designed to be PCOS-friendly. At 89 calories per serving with 5.13g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 60 minutes total. Prep time is 30 minutes and cook time is 30 minutes. It makes 20 servings, so you can meal prep for multiple days.
Per serving: 89 calories, 5.13g protein (23%), 16.44g carbs, 0.84g fat. Plus 3.8g 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 Dinner. At 89 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 20 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
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