This PCOS Friendly Veggie Burgers - Beet and Black Bean Burgers with Avocado Mayo is a PCOS-friendly recipe with 350 calories, 12g protein, and 45g carbs per serving. Ready in 45 minutes. High in fiber (10g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat oven to 375°F (190°C). Wrap beet in foil and roast until tender. Let cool, then peel and grate.
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In a large bowl, mash black beans with a fork until mostly pureed but still some chunky pieces remain. Add grated beet, quinoa, onion, garlic, flaxseed meal, breadcrumbs, olive oil, salt, and pepper. Stir to combine.
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Shape mixture into patties and place on a baking sheet lined with parchment paper. Bake for 20-25 minutes, flipping halfway through, until burgers are crispy on the outside.
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While burgers are cooking, make avocado mayo by mashing avocado with lemon juice and salt.
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Serve burgers on whole grain buns with a generous spread of avocado mayo.
Why this PCOS Friendly Veggie Burgers - Beet and Black Bean Burgers with Avocado Mayo works for PCOS
The 45g of carbohydrates here come paired with 10g 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.
Fat makes up about 39% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
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Frequently Asked Questions
Yes, this PCOS Friendly Veggie Burgers - Beet and Black Bean Burgers with Avocado Mayo 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 45 minutes total. Prep time is 20 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 12g protein (14%), 45g carbs, 15g 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.
Cook Another PCOS-Friendly Dinner
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