This Huevos con Camarones (Shrimp and Egg Scramble) with Black Beans is a PCOS-friendly recipe with 424 calories, 38g protein, and 19.8g carbs per serving. Ready in 22 minutes. High in fiber (7.9g), which supports insulin sensitivity.
Nutrition per Serving
Huevos con camarones is a breakfast from Mexico's coast: shrimp, tomato and chilli scrambled with eggs. It cooks in about ten minutes and tastes far more special than plain eggs. With black beans and avocado on the side, each plate has about 424 calories and 38g of protein, with no dairy and no grains.
Grocery list:
- Raw peeled shrimp (fresh or frozen)
- Eggs
- Tomato
- Onion
- Jalapeno
- Garlic
- Canned black beans
- Avocado
- Lime
- Fresh cilantro
- Olive oil
Nutrition notes: Figures are per plate (half the recipe), worked from USDA SR Legacy values for every ingredient except the lime, cilantro and salt. Shrimp is counted raw. Frozen shrimp is often packed with salt, so check the label if you watch sodium.
Keeps: Best eaten fresh. Leftovers keep 1 day in the fridge; reheat gently so the shrimp do not toughen.
Ingredients
Instructions
-
Heat the oil in a large frying pan over medium-high heat. Add the onion and jalapeno and cook for 3 minutes.Add the garlic and shrimp. Cook for 2 minutes, stirring, until the shrimp turn pink.Add the tomato and cook for 2 minutes until it softens. Season with salt.Turn the heat to low. Beat the eggs with a pinch of salt, pour them in and stir gently for 2 to 3 minutes until just set.Warm the black beans. Serve the eggs with the beans, avocado, lime wedges and cilantro.
Why this works for PCOS
Shrimp and eggs together make a breakfast that is high in protein and light in carbs. Each plate has 38g of protein and 20g of carbs, most of them from the black beans, which also bring 8g of fibre. Protein with fibre is the pairing that keeps blood sugar steady after a meal.
Shrimp is also very lean, so most of the fat here comes from olive oil and avocado rather than meat.
The ingredients doing the work
- Shrimp: lean protein that cooks in two minutes. Frozen shrimp thawed overnight is fine.
- Eggs: more protein, and they bind the dish.
- Black beans: fibre and slow carbs in place of a stack of warm flatbreads.
- Tomato, onion and chilli: the classic Mexican base, all flavour for very few calories.
Make it your own
Use a serrano chilli for more heat. Add a spoon of salsa verde at the table. For a lighter plate, skip the beans and add a side of sliced cucumber and radish with lime.
How this fits a PCOS week
Fish and seafood are easy to forget at breakfast. PCOS Meal Planner mixes them into a week of meals built around the food you cook, without the foods you avoid, and gives you one shopping list.
Why this Huevos con Camarones (Shrimp and Egg Scramble) with Black Beans works for PCOS
With 38g of protein per serving (about 36% of calories), this Huevos con Camarones (Shrimp and Egg Scramble) with Black Beans 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 19.8g of carbohydrates here come paired with 7.9g 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 47% 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 Huevos con Camarones (Shrimp and Egg Scramble) with Black Beans 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 Huevos con Camarones (Shrimp and Egg Scramble) with Black Beans recipe is designed to be PCOS-friendly. At 424 calories per serving with 38g of protein, it supports balanced blood sugar and hormonal health. It also provides 7.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 22 minutes total. Prep time is 10 minutes and cook time is 12 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 424 calories, 38g protein (36%), 19.8g carbs, 22g fat. Plus 7.9g 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 424 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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