This Cheesy Zucchini and Parmesan Croquettes is a PCOS-friendly recipe with 250 calories, 15g protein, and 20g carbs per serving. Ready in 25 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Grate the zucchini and squeeze out the excess water.
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Mix the zucchini, Parmesan cheese, almond flour, egg, salt, and pepper in a bowl.
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Form the mixture into small croquettes.
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Heat the olive oil in a pan and fry the croquettes until golden brown on both sides.
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Serve warm.
Why this Cheesy Zucchini and Parmesan Croquettes works for PCOS
This Cheesy Zucchini and Parmesan Croquettes delivers 15g 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.
At 20g of carbohydrates per serving, this Cheesy Zucchini and Parmesan Croquettes 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.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
At 300mg of sodium per serving, this Cheesy Zucchini and Parmesan Croquettes 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 Cheesy Zucchini and Parmesan Croquettes recipe is designed to be PCOS-friendly. At 250 calories per serving with 15g 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 25 minutes total. Prep time is 15 minutes and cook time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 250 calories, 15g protein (24%), 20g carbs, 10g 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 Dinner. At 250 calories, it fits within typical PCOS meal plan targets for Dinner. 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 Dinner
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