PCOS Friendly Comfort Food - Cauliflower Shepherd's Pie - PCOS-Friendly Recipe

Prep: 15 min

Cook: 45 min

Servings: 2

Dinner

This PCOS Friendly Comfort Food - Cauliflower Shepherd's Pie is a PCOS-friendly recipe with 350 calories, 20g protein, and 30g carbs per serving. Ready in 60 minutes. High in fiber (15g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

20g Protein

30g Carbs

15g Fat

Grocery List: Cauliflower, Olive Oil, Onion, Carrots, Garlic, Green Peas, Lentils, Vegetable Broth, Thyme, Rosemary, Salt, Pepper. Low GI ingredients: Cauliflower, Lentils.

Ingredients

1 large head cauliflower (2 lbs/900g)
2 tbsp olive oil (30ml)
1 onion (150g)
2 carrots (200g)
2 cloves garlic
1 cup green peas (160g)
1 cup lentils (200g)
2 cups vegetable broth (480ml)
1 tsp thyme
1 tsp rosemary, Salt and pepper to taste

Instructions

Preheat oven to 400F (200C).
Cut the cauliflower into florets and steam until tender.
Mash the cauliflower with a fork and set aside.
Heat the olive oil in a pan, add the onion and carrots, cook until softened.
Add the garlic, peas, lentils, vegetable broth, thyme, rosemary, salt, and pepper. Simmer until the lentils are cooked.
Transfer the lentil mixture to a baking dish, top with the mashed cauliflower.
Bake for 20-25 minutes until the top is golden.
Serve warm.

This Cauliflower Shepherd's Pie is a comforting and hearty dish, perfect for those with PCOS. The cauliflower and lentils are low GI, helping to control blood sugar levels. The high fiber content aids in digestion and the protein helps keep you full. The variety of vitamins and minerals, such as iron, calcium, and vitamin C, contribute to overall health and wellbeing.

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 - Cauliflower Shepherd's Pie good for PCOS?

Yes, this PCOS Friendly Comfort Food - Cauliflower Shepherd's Pie 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 15g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Friendly Comfort Food - Cauliflower Shepherd's Pie?

This recipe takes about 60 minutes total. Prep time is 15 minutes and cook time is 45 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 15g 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