PCOS-Friendly Mac and Cheese with Cauliflower - PCOS-Friendly Recipe

Prep: 15 min

Cook: 30 min

Servings: 2

Dinner

This PCOS-Friendly Mac and Cheese with Cauliflower is a PCOS-friendly recipe with 450 calories, 18g protein, and 50g carbs per serving. Ready in 45 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories

18g Protein

50g Carbs

20g Fat

Grocery list: 1 head of cauliflower, whole grain macaroni, shredded cheddar cheese, milk, whole wheat flour, salt, black pepper. This recipe uses low GI ingredients like cauliflower and whole grain macaroni to help manage blood sugar levels.

Ingredients

1 head of cauliflower (680g)
1 cup of whole grain macaroni (140g)
1 cup of shredded cheddar cheese (113g)
1/2 cup of milk (120ml)
1/4 cup of whole wheat flour (30g)
1/4 teaspoon of salt (1.5g)
1/4 teaspoon of black pepper (0.5g)

Instructions

Preheat the oven to 375°F (190°C).
Cut the cauliflower into small florets.
Cook the macaroni as per the package instructions.
In a separate pot, cook the cauliflower until it's tender.
In another pot, mix the flour, salt, and pepper. Gradually add the milk, stirring until smooth.
Cook over medium heat until the mixture thickens.
Remove from heat and stir in the cheese until melted.
Combine the cheese sauce, macaroni, and cauliflower.
Pour into a baking dish and bake for 20 minutes.

This PCOS-friendly Mac and Cheese with Cauliflower is a comforting and delicious meal that's easy to prepare. The cauliflower adds a boost of nutrients and fiber, helping to control blood sugar levels. The whole grain macaroni is a low GI carbohydrate, which is beneficial for managing PCOS. The cheese provides a good source of calcium and vitamin D, which are important for bone health. This meal is not only tasty, but it also empowers you to take control of your health and feel optimistic about managing your PCOS through diet.

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 Mac and Cheese with Cauliflower good for PCOS?

Yes, this PCOS-Friendly Mac and Cheese with Cauliflower recipe is designed to be PCOS-friendly. At 450 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS-Friendly Mac and Cheese with Cauliflower?

This recipe takes about 45 minutes total. Prep time is 15 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 450 calories, 18g protein (16%), 50g carbs, 20g fat. Plus 5g 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 450 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