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PCOS Friendly Veggie Burgers - Eggplant and Walnut Veggie Burgers - PCOS-Friendly Recipe

PCOS Friendly Veggie Burgers - Eggplant and Walnut Veggie Burgers
Prep: 45 min
Cook: 8 min
Servings: 2
Dinner

This PCOS Friendly Veggie Burgers - Eggplant and Walnut Veggie Burgers is a PCOS-friendly recipe with 350 calories, 12g protein, and 30g carbs per serving. Ready in 53 minutes. High in fiber (10g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories
12g Protein
30g Carbs
18g Fat
Grocery list: 1 medium eggplant, 1 cup walnuts, 1/2 cup breadcrumbs, 1/4 cup parsley, 1 garlic clove, salt, pepper, olive oil. Low GI ingredients: eggplant, walnuts.

Ingredients

  • 1 medium eggplant (US: 1lb / Metric: 450g)
  • 1 cup walnuts (US: 1 cup / Metric: 100g)
  • 1/2 cup breadcrumbs (US: 1/2 cup / Metric: 60g)
  • 1/4 cup chopped parsley (US: 1/4 cup / Metric: 15g)
  • 1 garlic clove, minced, Salt and pepper to taste
  • 2 tbsp olive oil

Instructions

  1. Preheat oven to 400F/200C.
  2. Cut the eggplant in half and place on a baking sheet, cut side down.
  3. Roast for 20-25 minutes until soft.
  4. Let it cool, then scoop out the flesh.
  5. In a food processor, combine the eggplant flesh, walnuts, breadcrumbs, parsley, garlic, salt, and pepper.
  6. Form into patties and refrigerate for 30 minutes.
  7. Heat oil in a pan over medium heat.
  8. Cook the patties for 3-4 minutes on each side until browned.
This PCOS-friendly veggie burger is packed with nutrients beneficial for managing PCOS symptoms. Eggplant is a low GI food that helps regulate blood sugar levels. Walnuts are rich in omega-3 fatty acids, which can help reduce inflammation. This recipe is also high in fiber, which can help manage weight and improve insulin resistance. Enjoy this easy-to-make, delicious, and nutritious meal that supports your journey to PCOS management.

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Frequently Asked Questions

Yes, this PCOS Friendly Veggie Burgers - Eggplant and Walnut Veggie Burgers 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 53 minutes total. Prep time is 45 minutes and cook time is 8 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 350 calories, 12g protein (14%), 30g carbs, 18g 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 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.

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