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PCOS-Friendly Breakfast

Shakshuka with Spinach and Feta Cheese

A flavorful and nutritious breakfast dish packed with protein and fiber.

30 minutes
2 servings
300 cal / serving
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This Shakshuka with Spinach and Feta Cheese is a PCOS-friendly recipe with 300 calories, 18g protein, and 20g carbs per serving. Ready in 30 minutes. High in fiber (6g), which supports insulin sensitivity.

Nutrition per Serving

300 Calories
18g Protein
20g Carbs
15g Fat
This Shakshuka with Spinach and Feta Cheese is a delicious and nutritious start to your day. It's packed with protein from the eggs and feta cheese, and fiber from the spinach and tomatoes. The olive oil provides healthy fats, and the spices add a flavorful kick. Grocery list: olive oil, onion, garlic, bell pepper, spinach, canned diced tomatoes, cumin, paprika, cayenne pepper, eggs, feta cheese, parsley. The tomatoes have a low GI, making this a great option for those with PCOS.
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Ingredients

Servings 2

Instructions

  1. Heat olive oil in a large pan over medium heat. Add onion, garlic, and bell pepper and sauté until soft.

  2. Add spinach and cook until wilted.

  3. Add tomatoes, cumin, paprika, cayenne, salt, and pepper. Simmer for 10 minutes.

  4. Make wells in the sauce and crack an egg into each. Cover and cook until eggs are done to your liking.

  5. Top with feta cheese and parsley before serving.

Why this works for PCOSPER SERVING300 cal · 18g protein · 6g fibre · 8g sugarWHY THIS WORKS FOR PCOSHigh in protein18g per serving to blunt glucose spikes and curb cravingsGood source of fibre6g per serving slows sugar absorptionProvides magnesium80mg per serving, a mineral that supports insulin sensitivityModerate carbs20g per serving keeps the meal balancedPCOS Meal Planner · pcosmealplanner.com
The numbers and ingredients that make this recipe work for PCOS. Macros are per serving.
This Shakshuka with Spinach and Feta Cheese is a perfect PCOS-friendly breakfast. It's high in protein, which can help regulate your blood sugar levels, and low in carbs, which can help manage PCOS symptoms. The spinach and tomatoes provide a good source of fiber, which can aid in digestion and keep you feeling full. The olive oil is a great source of monounsaturated fats, which can help reduce inflammation and improve heart health. This recipe is also rich in vitamins A and C, which are important for immune function and skin health.

Why this Shakshuka with Spinach and Feta Cheese works for PCOS

This Shakshuka with Spinach and Feta Cheese delivers 18g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.

The 20g of carbohydrates here come paired with 6g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.

Fat makes up about 45% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.

Eating a substantial breakfast like this Shakshuka with Spinach and Feta Cheese is one of the highest-leverage moves you can make for PCOS. In the Jakubowicz et al. 2013 trial published in Clinical Science, women with PCOS who front-loaded calories to breakfast reduced fasting insulin by 56% and increased ovulation rates 50%, with no change in total calories. Front-loading works because insulin sensitivity is highest in the morning and lowest at night.

PCOS-Friendly Foods in This Recipe

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

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. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as we...

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Frequently Asked Questions

Yes, this Shakshuka with Spinach and Feta Cheese recipe is designed to be PCOS-friendly. At 300 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.

This recipe takes about 30 minutes total. Prep time is 10 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 300 calories, 18g protein (24%), 20g carbs, 15g fat. Plus 6g 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 300 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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