Spinach & Mozzarella Egg Bake - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 tsp olive oil
- 3/4 cup tomatoes, chopped
- 5 oz baby spinach
- 1 1/2 cups shredded mozzarella cheese
- 8 large eggs
- 2 tbsps basil
Instructions
- Preheat oven to 375 °F (190 °C). Spray an 8 1/2"x12" glass or crockery casserole dish with olive oil or nonstick spray.
- Heat the oil in a large frying pan, add spinach all at once, and stir just until the spinach is wilted, about 2 minutes.
- Transfer spinach to the casserole dish, spreading it around so all the bottom of the dish is covered. Layer the grated cheese and chopped tomatoes and basil on top of the spinach.
- Beat the eggs with a little salt and fresh ground pepper to taste. Pour the egg mixture over the spinach/cheese combination, and then use a fork to gently "stir" so the eggs, spinach, and cheese are evenly combined
- Bake about 35 minutes or until the mixture is completely set and starting to lightly brown. Let cool about 5 minutes before cutting. Serve hot.
- Note: reheat in the microwave for not more than 2 minutes.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Spinach & Mozzarella Egg Bake contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Spinach & Mozzarella Egg Bake can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Spinach, Basil.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being. Basil is an excellent st...
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