PCOS Friendly Lasagna - Air Fryer Eggplant Lasagna Stacks - PCOS-Friendly Recipe

Prep: 15 min

Cook: 15 min

Servings: 2

Dinner

This PCOS Friendly Lasagna - Air Fryer Eggplant Lasagna Stacks is a PCOS-friendly recipe with 350 calories, 20g protein, and 30g carbs per serving. Ready in 30 minutes. High in fiber (10g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

20g Protein

30g Carbs

15g Fat

This recipe is a great low-carb alternative to traditional lasagna. It's packed with protein and fiber, and it's low in sodium. The eggplant is a good source of fiber, which can help regulate blood sugar levels. The marinara sauce is low in sodium, which can help manage blood pressure. The ricotta, mozzarella, and Parmesan cheeses provide a good source of protein and calcium. The fresh basil adds a burst of flavor without adding any extra calories or fat. Grocery list: eggplant, marinara sauce, ricotta cheese, mozzarella cheese, Parmesan cheese, fresh basil, salt, black pepper.

Ingredients

1 large eggplant (sliced into 1/2 inch rounds)
1 cup marinara sauce (low-sodium)
1 cup ricotta cheese (low-fat)
1/2 cup shredded mozzarella cheese
1/4 cup grated Parmesan cheese
1/4 cup fresh basil (chopped)
1/4 teaspoon salt
1/4 teaspoon black pepper

Instructions

Preheat your air fryer to 375°F (190°C).
Arrange eggplant slices in the air fryer basket in a single layer. Cook for 10 minutes, flipping halfway through.
Spread a spoonful of marinara sauce on each eggplant slice. Top with a spoonful of ricotta, then sprinkle with mozzarella and Parmesan.
Cook for another 5 minutes, or until cheese is melted and bubbly.
Sprinkle with fresh basil before serving.

This PCOS-friendly recipe is designed to help manage your symptoms and improve your health. The eggplant is a low-GI food, which can help regulate blood sugar levels and prevent insulin resistance. The high protein content from the cheeses can help keep you feeling full and satisfied. The fiber from the eggplant and marinara sauce can help improve digestion and regulate hormones. The calcium and vitamin D in the cheeses can help improve bone health. The iron in the eggplant can help prevent anemia, a common issue in women with PCOS.

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Frequently Asked Questions

Is PCOS Friendly Lasagna - Air Fryer Eggplant Lasagna Stacks good for PCOS?

Yes, this PCOS Friendly Lasagna - Air Fryer Eggplant Lasagna Stacks recipe is designed to be PCOS-friendly. At 350 calories per serving with 20g 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 Lasagna - Air Fryer Eggplant Lasagna Stacks?

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, 20g protein (23%), 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

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