This PCOS Friendly Zucchini Empanadas - Low-Carb Zucchini Dough Beef Empanadas is a PCOS-friendly recipe with 350 calories, 25g protein, and 10g carbs per serving. Ready in 40 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat the oven to 375°F (190°C).
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Grate the zucchinis and squeeze out as much liquid as possible.
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In a bowl, combine the zucchini, egg, almond flour, coconut flour, xanthan gum, and salt. Mix until a dough forms.
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In a pan, cook the ground beef, onion, garlic, cumin, paprika, salt, and pepper until the beef is fully cooked.
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Divide the dough into 4 equal parts. Roll out each part and place a portion of the beef mixture in the center. Fold the dough over the filling and seal the edges.
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Place the empanadas on a baking sheet and bake for 20-25 minutes, until golden brown.
Why this PCOS Friendly Zucchini Empanadas - Low-Carb Zucchini Dough Beef Empanadas works for PCOS
With 25g of protein per serving (about 29% of calories), this PCOS Friendly Zucchini Empanadas - Low-Carb Zucchini Dough Beef Empanadas sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
At 10g of carbohydrates per serving, this PCOS Friendly Zucchini Empanadas - Low-Carb Zucchini Dough Beef Empanadas is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 51% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
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Frequently Asked Questions
Yes, this PCOS Friendly Zucchini Empanadas - Low-Carb Zucchini Dough Beef Empanadas recipe is designed to be PCOS-friendly. At 350 calories per serving with 25g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 15 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 25g protein (29%), 10g carbs, 20g fat. Plus 4g 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 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.
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.
Cook Another PCOS-Friendly Dinner
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