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PCOS Vegan Italian Recipes: Lunch - Eggplant Rollatini with Marinara - PCOS-Friendly Recipe

PCOS Vegan Italian Recipes: Lunch - Eggplant Rollatini with Marinara
Prep: 15 min
Cook: 35 min
Servings: 2
Lunch

This PCOS Vegan Italian Recipes: Lunch - Eggplant Rollatini with Marinara is a PCOS-friendly recipe with 350 calories, 12g protein, and 45g carbs per serving. Ready in 50 minutes. High in fiber (10g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories
12g Protein
45g Carbs
15g Fat
Grocery list: Eggplant, marinara sauce, vegan ricotta cheese, fresh basil, nutritional yeast, salt, and pepper. The eggplant has a low GI, making it perfect for a PCOS diet.

Ingredients

  • 1 large eggplant (sliced lengthwise
  • 1/4 inch thick)
  • 1 cup marinara sauce
  • 1 cup vegan ricotta cheese
  • 1/4 cup fresh basil (chopped)
  • 1/4 cup nutritional yeast, Salt and pepper to taste

Instructions

  1. Preheat oven to 375F.
  2. Grill eggplant slices until tender.
  3. Spread marinara sauce at the bottom of a baking dish.
  4. Spread vegan ricotta on each eggplant slice, roll up, and place in the dish.
  5. Top with remaining marinara and nutritional yeast.
  6. Bake for 25 minutes.
  7. Garnish with fresh basil before serving.
This PCOS-friendly vegan lunch recipe is not only delicious but also packed with nutrients beneficial for PCOS. Eggplant is a low GI food, helping to regulate blood sugar levels. The vegan ricotta provides a good source of protein, while the marinara sauce is rich in lycopene, a powerful antioxidant. This meal is easy to prepare, providing a sense of control and empowerment in managing your PCOS diet.

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.

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Frequently Asked Questions

Yes, this PCOS Vegan Italian Recipes: Lunch - Eggplant Rollatini with Marinara recipe is designed to be PCOS-friendly. At 350 calories per serving with 12g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.

This recipe takes about 50 minutes total. Prep time is 15 minutes and cook time is 35 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 350 calories, 12g protein (14%), 45g carbs, 15g fat. Plus 10g 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 Lunch. At 350 calories, it fits within typical PCOS meal plan targets for Lunch. 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 2 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.

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