This Dhaba-Style Egg Curry with Peas and Cauliflower Rice is a PCOS-friendly recipe with 520 calories, 30.2g protein, and 39.3g carbs per serving. Ready in 35 minutes. High in fiber (11.5g), which supports insulin sensitivity.
Nutrition per Serving
Egg curry is the dish roadside dhabas in north India make in minutes: boiled eggs in a spicy onion and tomato gravy. Here a splash of coconut milk smooths the gravy instead of cream, green peas add bulk, and cauliflower rice stands in for white rice. Each serving has 520 calories and 30g of protein, and it makes a good lunch to take to work.
Grocery list:
- Eggs
- Frozen green peas
- Tomato puree (passata)
- Canned full-fat coconut milk
- Onion
- Garlic
- Fresh ginger
- Green chilli
- Avocado oil
- Ground coriander
- Kashmiri chilli powder or mild paprika
- Ground turmeric
- Garam masala
- Cauliflower
- Fresh coriander
Nutrition notes: Figures are per serving of 3 eggs with half the gravy and cauliflower rice, worked from USDA FoodData Central values for every weighed ingredient. Kashmiri chilli is counted as paprika. Garam masala is a pinch and is left out of the count.
Keeps: Keeps 3 days in the fridge. Pack the cauliflower rice and curry in separate boxes so the rice does not go soggy. Do not freeze: boiled eggs turn rubbery.
Ingredients
Instructions
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Lower the eggs into boiling water and cook for 9 minutes. Move them to cold water, then peel. Cut 2 or 3 shallow slits in each egg so the gravy can soak in.Heat the oil in a pan over medium heat. Add the onion and cook for 7 to 8 minutes until golden.Add the garlic, ginger and chilli and cook for 1 minute. Stir in the coriander, Kashmiri chilli, turmeric and salt for 30 seconds.Pour in the tomato puree and cook for 5 minutes, stirring, until it darkens and thickens.Add the coconut milk, the frozen peas and 150ml of water. Simmer for 5 minutes.Add the eggs and spoon the gravy over them. Simmer for 3 minutes more, then stir in the garam masala.While the curry simmers, pulse the cauliflower in a food processor until it looks like rice. Cook it in a dry non-stick pan for 4 to 5 minutes, stirring, until just tender.Serve 3 eggs per person over the cauliflower rice, with the gravy and peas spooned on top and the coriander scattered over.
Why this works for PCOS
Eggs are one of the cheapest ways to get protein into an Indian meal without dairy. Three eggs and a cup of peas take this lunch to 30g of protein, which is the amount that keeps most people full until dinner.
Skipping the white rice keeps the carbs to 39g per serving, and those come with 11g of fibre from the peas and cauliflower. For anyone with insulin resistance, a lunch built like this is less likely to leave you sleepy and hungry by 3pm than a big plate of rice.
The ingredients doing the work
- Eggs: most of the protein, plus choline and vitamin B12.
- Green peas: add protein and fibre, and make the curry feel like more food.
- Coconut milk: just 40g per serving. Enough to round off the tomato, not enough to make it heavy.
Make it your own
Swap the peas for diced green beans or spinach if you want fewer carbs. If you eat grains, a small scoop of brown rice next to the cauliflower rice makes it a bigger lunch.
How this fits a PCOS week
One good recipe is easy. A whole week that skips the foods you avoid is the hard part. PCOS Meal Planner builds your week around the food you actually cook, keeps out what you do not eat, and turns it into one shopping list.
Why this Dhaba-Style Egg Curry with Peas and Cauliflower Rice works for PCOS
With 30.2g of protein per serving (about 23% of calories), this Dhaba-Style Egg Curry with Peas and Cauliflower Rice sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
The 39.3g of carbohydrates here come paired with 11.5g 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 51% 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.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Dhaba-Style Egg Curry with Peas and Cauliflower Rice that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
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Frequently Asked Questions
Yes, this Dhaba-Style Egg Curry with Peas and Cauliflower Rice recipe is designed to be PCOS-friendly. At 520 calories per serving with 30.2g of protein, it supports balanced blood sugar and hormonal health. It also provides 11.5g 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: 520 calories, 30.2g protein (23%), 39.3g carbs, 29.4g fat. Plus 11.5g 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 Lunch. At 520 calories, it fits within typical PCOS meal plan targets for Lunch. 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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