This Sesame Tofu and Shiitake Scramble with Bok Choy is a PCOS-friendly recipe with 419 calories, 39.6g protein, and 17.2g carbs per serving. Ready in 20 minutes. High in fiber (8.6g), which supports insulin sensitivity.
Nutrition per Serving
This is a tofu scramble with East Asian flavours instead of the usual Western ones: shiitake, ginger, garlic, bok choy, tamari and toasted sesame. It is fully vegan, cooks in one pan in about 12 minutes, and each plate has 419 calories and 40g of protein.
Grocery list:
- Firm tofu
- Fresh shiitake mushrooms
- Bok choy
- Spring onions
- Garlic
- Fresh ginger
- Tamari
- Avocado oil
- Toasted sesame oil
- Toasted sesame seeds
- Ground turmeric
- Chilli oil or flakes (optional)
Nutrition notes: Figures are per serving, half the batch, worked from USDA FoodData Central values for every weighed ingredient. Tofu is counted as firm tofu set with calcium sulfate. Tofu set with nigari has less calcium but similar protein. Chilli oil is not counted.
Keeps: Keeps 2 days in the fridge. Reheat in a hot pan rather than the microwave so the tofu does not go watery.
Ingredients
Instructions
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Wrap the tofu in a clean tea towel and press gently to squeeze out some water. Crumble it into large pieces with your hands.Heat the avocado oil in a large non-stick pan over medium-high heat. Add the shiitake and cook for 4 minutes without stirring too much, until browned.Add the spring onion whites, garlic and ginger. Stir-fry for 1 minute.Add the tofu and turmeric. Stir-fry for 4 to 5 minutes, until the tofu is hot and starting to brown in places.Add the bok choy stems, then the leaves, and stir-fry for 2 minutes until just wilted.Take the pan off the heat. Stir in the tamari and sesame oil.Serve topped with the spring onion greens, the sesame seeds and a little chilli oil if you like heat.
Why this works for PCOS
Plant-based breakfasts are often built on oats, fruit and toast, which are mostly carbs. This one is built on tofu, so it reaches 40g of protein with just 17g of carbs. That makes it one of the few vegan breakfasts that is high in protein and low in starch at the same time.
A breakfast like this tends to keep blood sugar steadier through the morning, which is a helpful pattern for anyone with insulin resistance.
The ingredients doing the work
- Firm tofu: 200g per plate gives most of the protein. Tofu set with calcium sulfate also brings a good amount of calcium, which is useful if you skip dairy.
- Shiitake: deep, savoury flavour, so the dish does not need much salt.
- Bok choy: a mild leafy green that cooks in 2 minutes.
About soy and PCOS
Some people worry about soy foods with PCOS. Whole soy foods like tofu and edamame are a normal part of many diets, and there is no need to avoid them unless your own doctor has told you to. Tamari is a Japanese-style soy seasoning that is usually made without wheat. Brands differ, so check the label.
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 Sesame Tofu and Shiitake Scramble with Bok Choy works for PCOS
With 39.6g of protein per serving (about 38% of calories), this Sesame Tofu and Shiitake Scramble with Bok Choy 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 17.2g of carbohydrates here come paired with 8.6g 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 56% 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 Sesame Tofu and Shiitake Scramble with Bok Choy 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.
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Frequently Asked Questions
Yes, this Sesame Tofu and Shiitake Scramble with Bok Choy recipe is designed to be PCOS-friendly. At 419 calories per serving with 39.6g of protein, it supports balanced blood sugar and hormonal health. It also provides 8.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 20 minutes total. Prep time is 8 minutes and cook time is 12 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 419 calories, 39.6g protein (38%), 17.2g carbs, 26g fat. Plus 8.6g 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 419 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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