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Adaptogenic Mushroom and Asparagus Frittata - PCOS-Friendly Recipe

Adaptogenic Mushroom and Asparagus Frittata
Prep: 10 min
Cook: 25 min
Servings: 2
Breakfast

This Adaptogenic Mushroom and Asparagus Frittata is a PCOS-friendly recipe with 220 calories, 13g protein, and 8g carbs per serving. Ready in 35 minutes. High in fiber (2g), which supports insulin sensitivity.

Nutrition per Serving

220 Calories
13g Protein
8g Carbs
15g Fat
This frittata is packed with protein, fiber, and adaptogenic mushrooms, which are known to help balance hormones. The grocery list includes: eggs, asparagus, mushrooms, olive oil, salt, black pepper, and adaptogenic mushroom powder. The asparagus and mushrooms have a low Glycemic Index, making this a great meal for those with PCOS.

Ingredients

  • 6 large eggs
  • 1 cup chopped asparagus
  • 1 cup sliced mushrooms
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon adaptogenic mushroom powder

Instructions

  1. Preheat oven to 375°F (190°C).
  2. In a large bowl, whisk together eggs, adaptogenic mushroom powder, salt, and pepper.
  3. Heat olive oil in an oven-safe skillet over medium heat.
  4. Add asparagus and mushrooms, cook until tender.
  5. Pour egg mixture over vegetables in skillet.
  6. Transfer skillet to oven and bake for 20 minutes, or until frittata is set.
  7. Let cool for a few minutes before serving.
This Adaptogenic Mushroom and Asparagus Frittata is a delicious, easy-to-make breakfast that's perfect for those with PCOS. The adaptogenic mushrooms help balance hormones, while the eggs provide a good source of protein. The asparagus and mushrooms are low on the Glycemic Index, helping to keep blood sugar levels stable. This recipe is also high in fiber, which is beneficial for digestion and satiety. The monounsaturated fats from the olive oil are heart-healthy and can help reduce inflammation.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Eggs, Asparagus.

Eggs are a good source of protein, vitamins, and minerals. They are particularly high in choline, which is important for brain health. Eggs also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Including eggs in your diet can help provide essential nutrients without significantly raising blood sugar levels, making them a suitable option for managing PCOS symptoms. Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal...

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Frequently Asked Questions

Yes, this Adaptogenic Mushroom and Asparagus Frittata recipe is designed to be PCOS-friendly. At 220 calories per serving with 13g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.

This recipe takes about 35 minutes total. Prep time is 10 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 220 calories, 13g protein (24%), 8g carbs, 15g fat. Plus 2g 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 220 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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