PCOS Friendly Comfort Food - Air Fryer Eggplant Parmesan - PCOS-Friendly Recipe

Prep: 15 min

Cook: 15 min

Servings: 2

Dinner

This PCOS Friendly Comfort Food - Air Fryer Eggplant Parmesan is a PCOS-friendly recipe with 350 calories, 18g protein, and 30g carbs per serving. Ready in 30 minutes. High in fiber (10g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

18g Protein

30g Carbs

15g Fat

Grocery list: large eggplant, almond flour, marinara sauce, mozzarella cheese, parmesan cheese, eggs, olive oil, fresh basil. The Glycemic Index (GI) of eggplant is low (15), which is beneficial for PCOS management.

Ingredients

1 large eggplant (US: 1lb, Metric: 450g)
1 cup almond flour (US: 1 cup, Metric: 96g)
1 cup marinara sauce (US: 1 cup, Metric: 240g)
1 cup mozzarella cheese (US: 1 cup, Metric: 113g)
1/4 cup parmesan cheese (US: 1/4 cup, Metric: 25g)
2 eggs, salt and pepper to taste
1 tbsp olive oil (US: 1 tbsp, Metric: 15ml), fresh basil for garnish

Instructions

Slice the eggplant into 1/2 inch thick rounds. Sprinkle with salt and let sit for 10 minutes.
Beat the eggs in a bowl. In another bowl, mix almond flour with salt and pepper.
Dip each eggplant slice into the egg, then coat with the almond flour mixture.
Place the slices in the air fryer, brush with olive oil, and cook at 375F for 10 minutes.
Top each slice with marinara sauce and cheeses, then cook for another 5 minutes.
Garnish with fresh basil before serving.

This PCOS-friendly recipe is not only delicious but also packed with nutrients that are beneficial for managing PCOS. Eggplant is a great source of fiber, which can help regulate blood sugar levels. Almond flour is a low GI alternative to traditional flour, helping to prevent spikes in insulin. The cheeses provide a good source of calcium and protein. This recipe is quick and easy to prepare, providing a sense of empowerment and control over your diet.

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 Friendly Comfort Food - Air Fryer Eggplant Parmesan good for PCOS?

Yes, this PCOS Friendly Comfort Food - Air Fryer Eggplant Parmesan recipe is designed to be PCOS-friendly. At 350 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Friendly Comfort Food - Air Fryer Eggplant Parmesan?

This recipe takes about 30 minutes total. Prep time is 15 minutes and cook time is 15 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, 18g protein (21%), 30g carbs, 15g fat. Plus 10g 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