Quinoa and Vegetable Patties - PCOS-Friendly Recipe

Prep: 20 min

Cook: 20 min

Servings: 2

Lunch

This Quinoa and Vegetable Patties is a PCOS-friendly recipe with 350 calories, 12g protein, and 45g carbs per serving. Ready in 40 minutes. High in fiber (6g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

12g Protein

45g Carbs

15g Fat

Grocery list: quinoa, onion, bell pepper, carrots, spinach, garlic, breadcrumbs, Parmesan, egg, olive oil. The quinoa in this recipe has a low GI, making it a great choice for those with PCOS.

Ingredients

1 cup quinoa (170g)
2 cups water (480ml)
1/2 cup chopped onion (75g)
1/2 cup chopped bell pepper (75g)
1/2 cup shredded carrots (60g)
1/2 cup chopped spinach (30g)
2 cloves garlic, minced
1/2 cup breadcrumbs (60g)
1/4 cup grated Parmesan (25g)
1 egg, Salt and pepper to taste
2 tablespoons olive oil (30ml)

Instructions

Rinse quinoa under cold water.
In a pot, bring water to a boil. Add quinoa, reduce heat, cover and simmer for 15 minutes.
In a large bowl, combine cooked quinoa, vegetables, garlic, breadcrumbs, Parmesan, and egg. Season with salt and pepper.
Form mixture into patties.
Heat olive oil in a pan over medium heat. Cook patties until golden brown, about 4 minutes per side.

These Quinoa and Vegetable Patties are a fantastic PCOS-friendly lunch option. Quinoa is a low GI food that helps regulate blood sugar levels, which is crucial for managing PCOS. The vegetables provide essential vitamins and minerals, while the olive oil adds healthy monounsaturated fats. This recipe is also high in fiber, which can help manage PCOS symptoms. Enjoy these patties for a satisfying and nutritious meal.

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Frequently Asked Questions

Is Quinoa and Vegetable Patties good for PCOS?

Yes, this Quinoa and Vegetable Patties 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 6g of fiber, which helps with insulin sensitivity.

How long does it take to make Quinoa and Vegetable Patties?

This recipe takes about 40 minutes total. Prep time is 20 minutes and cook time is 20 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, 12g protein (14%), 45g carbs, 15g fat. Plus 6g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. At 350 calories, it fits within typical PCOS meal plan targets for Lunch. 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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