PCOS Cauliflower Gratin - Cheesy Cauliflower and Broccoli Gratin - PCOS-Friendly Recipe

Prep: 15 min

Cook: 25 min

Servings: 2

Dinner

This PCOS Cauliflower Gratin - Cheesy Cauliflower and Broccoli Gratin is a PCOS-friendly recipe with 250 calories, 10g protein, and 20g carbs per serving. Ready in 40 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

250 Calories

10g Protein

20g Carbs

15g Fat

Grocery list: 1 medium cauliflower, 1 medium broccoli, cheddar cheese, milk, butter, all-purpose flour, salt, black pepper. This recipe has a low GI due to the high fiber content of the vegetables.

Ingredients

1 medium cauliflower (1lb/450g)
1 medium broccoli (1lb/450g)
1 cup grated cheddar cheese (100g)
1 cup milk (240ml)
2 tbsp butter (30g)
2 tbsp all-purpose flour (30g)
1/2 tsp salt
1/4 tsp black pepper

Instructions

Preheat oven to 375F/190C.
Cut cauliflower and broccoli into small florets.
Steam vegetables until tender.
In a saucepan, melt butter over medium heat.
Stir in flour until smooth.
Gradually whisk in milk, salt, and pepper.
Bring to a boil, stirring constantly.
Reduce heat and simmer until thickened.
Stir in cheese until melted.
Add vegetables, stirring to coat.
Transfer to a baking dish.
Bake for 20-25 minutes until bubbly and golden.

This PCOS-friendly recipe is packed with fiber from cauliflower and broccoli, helping to regulate blood sugar levels. The cheese provides a good source of calcium and vitamin D, important for bone health in women with PCOS. The recipe is also rich in B vitamins which can help with energy levels and mood, providing emotional benefits such as empowerment and optimism. It's a fast and easy recipe, perfect for personalized meal planning.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Broccoli.

Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...

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Frequently Asked Questions

Is PCOS Cauliflower Gratin - Cheesy Cauliflower and Broccoli Gratin good for PCOS?

Yes, this PCOS Cauliflower Gratin - Cheesy Cauliflower and Broccoli Gratin recipe is designed to be PCOS-friendly. At 250 calories per serving with 10g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Cauliflower Gratin - Cheesy Cauliflower and Broccoli Gratin?

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.

What are the macros in this PCOS recipe?

Per serving: 250 calories, 10g protein (16%), 20g carbs, 15g fat. Plus 5g 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 250 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

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