Wild Rice Brunch Casserole Recipe - PCOS-Friendly Recipe

Servings: 10

Dinner

This Wild Rice Brunch Casserole Recipe is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Ingredients

1 package (4 ounces) wild rice
1-1/2 pounds fresh asparagus, trimmed and cut into 1-inch pieces
2 cups cubed fully cooked ham
5 tablespoons butter, divided
12 eggs
1/2 cup milk
1 teaspoon salt
1/4 teaspoon pepper

Instructions

Cook rice according to package directions. Spread in greased 13x9-in. baking dish; set aside.
Meanwhile, preheat oven to 325 °. Place asparagus and 1/2 in. of water in a large saucepan; bring to a boil. Reduce heat; cover and simmer 3-5 minutes or until crisp-tender. Drain and set aside.
In a large skillet, saute ham in 2 tablespoons butter until lightly browned. Spoon over wild rice.
In a large bowl, whisk eggs, milk, salt and pepper. In the same skillet, heat remaining butter until hot. Add egg mixture; cook and stir over medium heat until eggs are completely set. Spoon over ham; top with asparagus.
For sauce, heat oil in a saucepan. Stir in flour until smooth. Gradually stir in milk. Bring to a boil; cook and stir 2 minutes or until thickened. Reduce heat; add the cheese, ginger and pepper. Cook and stir 2 minutes longer or until cheese is melted.
Pour over casserole. Cover and bake 30 minutes. Uncover; bake 10-15 minutes longer or until a thermometer reads 160 °.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Asparagus.

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is Wild Rice Brunch Casserole Recipe good for PCOS?

Yes, this Wild Rice Brunch Casserole Recipe recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 10 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.

Comments

Cook Another PCOS-Friendly Dinner

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

Hormone Balance: Fermented Asparagus Spears Hormone-Optimizing PCOS Tallow-Roasted Asparagus PCOS Gut Support: Tallow-Roasted Butyrate-Producing Foods Creamy Provolone and Asparagus Frittata Smoked Gouda and Asparagus Stuffed Chicken Breasts Goat Cheese and Asparagus Stuffed Chicken Breasts

Browse All Dinner Recipes