Smoked Gouda and Asparagus Frittata with Almond Milk - PCOS-Friendly Recipe

Prep: 10 min

Cook: 30 min

Servings: 2

Breakfast

This Smoked Gouda and Asparagus Frittata with Almond Milk is a PCOS-friendly recipe with 350 calories, 28g protein, and 15g carbs per serving. Ready in 40 minutes. High in fiber (2g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

28g Protein

15g Carbs

22g Fat

Grocery list: eggs, almond milk, smoked Gouda cheese, asparagus, onion, garlic, olive oil, salt, pepper. The eggs and cheese provide a good source of protein, while the asparagus and almond milk have a low GI, making this a PCOS-friendly breakfast.

Ingredients

6 large eggs
1/2 cup almond milk
1 cup smoked Gouda cheese (shredded)
1 cup asparagus (chopped)
1/2 onion (diced)
2 cloves garlic (minced)
1 tablespoon olive oil, Salt and pepper to taste

Instructions

Preheat oven to 375°F (190°C).
In a large bowl, whisk together eggs and almond milk. Stir in cheese.
In a 10-inch ovenproof skillet, heat oil over medium heat. Add asparagus, onion, and garlic; cook until softened.
Pour egg mixture over vegetables in skillet; stir to combine. Cook until edges start to pull away from pan.
Transfer skillet to oven. Bake until set, about 20 minutes.
Let cool for a few minutes before serving.

This Smoked Gouda and Asparagus Frittata with Almond Milk is a PCOS-friendly recipe that is high in protein and low in carbs. The eggs and cheese provide a good source of protein, which is essential for muscle growth and repair. The asparagus is a great source of fiber, which can help regulate blood sugar levels. The almond milk adds a creamy texture without adding any dairy, which can be beneficial for those with PCOS. This recipe is quick and easy to make, providing a sense of empowerment and control over your diet.

PCOS-Friendly Foods in This Recipe

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

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.

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 Smoked Gouda and Asparagus Frittata with Almond Milk good for PCOS?

Yes, this Smoked Gouda and Asparagus Frittata with Almond Milk recipe is designed to be PCOS-friendly. At 350 calories per serving with 28g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.

How long does it take to make Smoked Gouda and Asparagus Frittata with Almond Milk?

This recipe takes about 40 minutes total. Prep time is 10 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: 350 calories, 28g protein (32%), 15g carbs, 22g fat. Plus 2g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Breakfast with PCOS?

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.

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 Breakfast

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

PCOS-Friendly Pão Alentejano (Portuguese Country Bread) PCOS-Friendly Parotta (Indian Layered Flatbread) PCOS Friendly Christmas Cookie Ice Cream Style Pancakes PCOS-Friendly Hemp Heart and Avocado Savory Pancakes PCOS Support: Collagen Protein Pancakes Hormone-Balancing PCOS Breakfast: Tallow-Fried Eggs with Greens

Browse All Breakfast Recipes