PCOS Nutrient Dense Patties - Sardine and Sweet Potato Patties - PCOS-Friendly Recipe

Prep: 15 min

Cook: 10 min

Servings: 2

Dinner

This PCOS Nutrient Dense Patties - Sardine and Sweet Potato Patties is a PCOS-friendly recipe with 350 calories, 20g protein, and 30g carbs per serving. Ready in 25 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

20g Protein

30g Carbs

15g Fat

This recipe includes a grocery list of sardines, sweet potato, almond flour, egg, lemon, and olive oil. The main ingredients, sardines and sweet potatoes, have a low Glycemic Index (GI), making this recipe ideal for PCOS.

Ingredients

1 can (4.4 oz or 125g) sardines in olive oil
drained; 1 medium sweet potato (about 1 cup or 200g)
cooked and mashed; 1/4 cup (30g) almond flour; 1 egg; 1 tablespoon (15ml) lemon juice; 1/2 teaspoon (2.5g) sea salt; 1/4 teaspoon (1.25g) black pepper; 2 tablespoons (30ml) olive oil for cooking

Instructions

In a bowl, combine the sardines, mashed sweet potato, almond flour, egg, lemon juice, salt, and pepper. Mix until well combined.
Form the mixture into patties.
Heat the olive oil in a skillet over medium heat.
Cook the patties for 3-4 minutes on each side, until golden brown.

These nutrient-dense patties are packed with PCOS-friendly ingredients. Sardines are a great source of Omega-3 fatty acids, which can help reduce inflammation and improve insulin resistance. Sweet potatoes are a low GI carbohydrate, providing steady energy without spiking blood sugar levels. This recipe is easy to prepare, offering a quick and delicious dinner option that supports your PCOS management.

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 PCOS Nutrient Dense Patties - Sardine and Sweet Potato Patties good for PCOS?

Yes, this PCOS Nutrient Dense Patties - Sardine and Sweet Potato Patties recipe is designed to be PCOS-friendly. At 350 calories per serving with 20g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Nutrient Dense Patties - Sardine and Sweet Potato Patties?

This recipe takes about 25 minutes total. Prep time is 15 minutes and cook time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 20g protein (23%), 30g carbs, 15g fat. Plus 5g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. At 350 calories, it fits within typical PCOS meal plan targets for 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 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.

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.

PCOS Friendly Garlic Butter Naan Bread PCOS Friendly Piadina Romagnola Recipe PCOS-Friendly Pão de Queijo (Brazilian Cheese Bread) PCOS-Friendly Pão Alentejano (Portuguese Country Bread) PCOS-Friendly Parotta (Indian Layered Flatbread) PCOS-Friendly Pan de Bono (Colombian Cheese Bread)

Browse All Dinner Recipes