Croque Madame with Arugula Salad - PCOS-Friendly Recipe
This Croque Madame with Arugula Salad is a PCOS-friendly recipe with 340 calories, 35g protein, and 26g carbs per serving. Ready in 36 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Nonstick cooking spray
- 1 Tbsp olive oil
- 1 Tbsp flour
- 1 cup fat-free milk
- 1/16 tsp (pinch) nutmeg
- 1/4 tsp ground black pepper
- 1 Tbsp Dijon mustard
- 1 cup packed baby spinach
- 4 slices hearty whole grain bread (1.5 oz per slice)
- 8 slices (8 oz) no-salt-added, oven roasted deli turkey (such as Boar’s Head)
- 2 slices (1.5 oz) reduced-fat Swiss cheese
- 4 eggs
- 2 cups arugula
- 1 Tbsp balsamic vinegar
Instructions
- Preheat oven to broil. Coat a baking sheet with cooking spray. Set aside.
- Add olive oil to a saucepan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the milk while whisking. Add the nutmeg, pepper and Dijon mustard. Bring to a boil, then reduce to a simmer for 3 minutes. Add the baby spinach and cook until wilted, about 3 minutes.
- Lightly toast the whole grain bread. Lay the bread slices on the prepared baking sheet. Top each bread slice with 2 slices of turkey, 1/3 cup of hot spinach cream sauce and 1/2 slice of cheese. Place under the broiler for 3-4 minutes or until cheese melts and starts to lightly brown.
- Coat a nonstick sauté pan with cooking spray. Fry eggs on each side until yolk is just set or reaches an internal temperature of 145° F.
- Remove bread slices from the broiler. Top each with a fried egg.
- In a bowl, toss the arugula with the balsamic vinegar. Place 1/2 cup of dressed arugula on top of each sandwich.
- Recipe Cost: $7.80
- Choices/Exchanges: 1 1/2 Starch, 4 Lean Protein, 1 Fat
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 Croque Madame with Arugula Salad contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- 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
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 Croque Madame with Arugula Salad 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.
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Frequently Asked Questions
Yes, this Croque Madame with Arugula Salad recipe is designed to be PCOS-friendly. At 340 calories per serving with 35g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 36 minutes total. Prep time is 28 minutes and cook time is 8 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 340 calories, 35g protein (41%), 26g carbs, 13g fat. Plus 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 Breakfast. At 340 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 4 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 Breakfast
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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