Kale & Feta Breakfast Casserole - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tbsp organic extra virgin coconut oil
- 12 large eggs
- 4 oz feta cheese
- 6 oz kale
Instructions
- Preheat oven to 375 °F (190 °C).
- Wash the kale if needed and spin dry or dry with paper towels, then coarsely chop kale.
- Heat oil over medium-high heat in a large frying pan. When oil is hot add the kale and cook while stirring until kale is wilted and starting to soften, about 3-5 minutes (red Russian kale will cook more quickly; darker green kale varieties will take longer to soften.)
- Spray a 8"x10" casserole dish with olive oil or nonstick spray, then put barely-cooked kale in the bottom of the dish. Crumble feta cheese over the kale. Beat eggs with 1 teaspoon Spike Seasoning, salt, and fresh ground black pepper; then pour eggs over kale/feta (take a fork and gently stir so the veggies and cheese are well distributed in the eggs).
- Bake the casserole 40-45 minutes, or until eggs are set and the top is starting to lightly brown. Serve hot. Good with a dollop of low-fat sour cream.
- Note: leftover egg casserole will keep in the fridge for about a week. Reheat in the microwave for 1-2 minutes.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Kale & Feta Breakfast Casserole contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Kale: Contains antioxidants that help combat oxidative stress associated with PCOS
- Coconut: May support metabolism without spiking blood sugar
- Feta: Provides calcium important for bone health in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Kale & Feta Breakfast Casserole can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Kale.
Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries.
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