This Baked Brie with Rosemary and Walnuts is a PCOS-friendly recipe with 350 calories, 14g protein, and 8g carbs per serving. Ready in 20 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat your oven to 350°F (175°C).
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Place the Brie on a baking sheet.
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Sprinkle the chopped walnuts and rosemary over the top of the Brie.
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Drizzle the honey over the top.
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Bake for 10-15 minutes, until the Brie is soft and the honey and walnuts are caramelized.
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Let cool for a few minutes before serving.
Why this Baked Brie with Rosemary and Walnuts works for PCOS
At 8g of carbohydrates per serving, this Baked Brie with Rosemary and Walnuts is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 72% 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.
A PCOS-friendly snack like this Baked Brie with Rosemary and Walnuts should include protein or fat, not carbohydrates alone. Carb-only snacks (fruit, crackers, granola bars) spike blood sugar then crash it within 60-90 minutes, leaving you hungrier and more reactive to whatever comes next.
At 350mg of sodium per serving, this Baked Brie with Rosemary and Walnuts fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this Baked Brie with Rosemary and Walnuts recipe is designed to be PCOS-friendly. At 350 calories per serving with 14g 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 20 minutes total. Prep time is 5 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 14g protein (16%), 8g carbs, 28g 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 Snack. At 350 calories, it fits within typical PCOS meal plan targets for Snack. 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.
Cook Another PCOS-Friendly Snack
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