This PCOS Friendly Breakfast Hash - Butternut Squash and Brussels Sprout Breakfast Hash is a PCOS-friendly recipe with 250 calories, 8g protein, and 30g carbs per serving. Ready in 35 minutes. High in fiber (6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat your oven to 400 degrees F (200 degrees C).
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Toss the butternut squash, Brussels sprouts, onion, and garlic with olive oil. Season with salt and pepper.
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Spread the vegetables on a baking sheet and roast for 20-25 minutes.
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During the last 5 minutes of roasting, crack the eggs onto the vegetable hash. Return to oven and cook until the eggs are done to your liking.
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Serve warm.
Why this PCOS Friendly Breakfast Hash - Butternut Squash and Brussels Sprout Breakfast Hash works for PCOS
The 30g of carbohydrates here come paired with 6g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Eating a substantial breakfast like this PCOS Friendly Breakfast Hash - Butternut Squash and Brussels Sprout Breakfast Hash is one of the highest-leverage moves you can make for PCOS. In the Jakubowicz et al. 2013 trial published in Clinical Science, women with PCOS who front-loaded calories to breakfast reduced fasting insulin by 56% and increased ovulation rates 50%, with no change in total calories. Front-loading works because insulin sensitivity is highest in the morning and lowest at night.
At 100mg of sodium per serving, this PCOS Friendly Breakfast Hash - Butternut Squash and Brussels Sprout Breakfast Hash fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this PCOS Friendly Breakfast Hash - Butternut Squash and Brussels Sprout Breakfast Hash recipe is designed to be PCOS-friendly. At 250 calories per serving with 8g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 10 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 250 calories, 8g protein (13%), 30g carbs, 10g fat. Plus 6g 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 Breakfast. At 250 calories, it fits within typical PCOS meal plan targets for Breakfast. 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 Breakfast
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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