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15-Minute Tofu Scramble Bowl - PCOS-Friendly Recipe

15-Minute Tofu Scramble Bowl
Prep: 5 min
Cook: 10 min
Servings: 2
Breakfast

This 15-Minute Tofu Scramble Bowl is a PCOS-friendly recipe with 350 calories, 25g protein, and 15g carbs per serving. Ready in 15 minutes. High in fiber (7g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories
25g Protein
15g Carbs
20g Fat
This 15-minute tofu scramble bowl is a PCOS-friendly recipe packed with protein and healthy fats. Grocery list: Tofu, Olive Oil, Bell Peppers, Onion, Turmeric, Spinach, Avocado. The low GI of tofu and vegetables helps maintain blood sugar levels.

Ingredients

  • 14 oz firm tofu (400g)
  • 1 tbsp olive oil (15ml)
  • 1/2 red bell pepper (75g)
  • 1/2 green bell pepper (75g)
  • 1/2 onion (70g)
  • 1/2 tsp turmeric (2.5g), salt and pepper to taste
  • 2 cups spinach (60g)
  • 1 avocado, sliced (200g)

Instructions

  1. Drain and press tofu to remove excess water.
  2. Heat olive oil in a pan over medium heat.
  3. Add diced bell peppers and onion to the pan and sauté until soft.
  4. Crumble tofu into the pan and add turmeric, salt, and pepper. Stir well.
  5. Add spinach and cook until wilted.
  6. Serve tofu scramble with sliced avocado on top.
This 15-minute tofu scramble bowl is a great way to start your day. It's packed with protein from tofu and healthy fats from avocado, both of which are beneficial for managing PCOS. The low GI of tofu and vegetables helps maintain blood sugar levels, which is crucial for PCOS management. Plus, it's quick and easy to make, perfect for those busy mornings.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Spinach, Avocado.

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being. Avocado is a nutrient-de...

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Frequently Asked Questions

Yes, this 15-Minute Tofu Scramble Bowl recipe is designed to be PCOS-friendly. At 350 calories per serving with 25g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.

This recipe takes about 15 minutes total. Prep time is 5 minutes and cook time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 350 calories, 25g protein (29%), 15g carbs, 20g fat. Plus 7g 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 Breakfast. At 350 calories, it fits within typical PCOS meal plan targets for Breakfast. 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.

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