Pea-Cakes - PCOS-Friendly Recipe
This Pea-Cakes is a PCOS-friendly recipe with 115 calories, 4.42g protein, and 11g carbs per serving. Ready in 40 minutes. High in fiber (1.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 1/2 cups peas
- 0.12 cup water
- 1 large egg
- 3 tbsps flour
- 1/4 tsp salt
- 1/4 tsp garlic powder
- 1/8 tsp baking powder
- 1/2 cup plain Greek yogurt
- 3 tbsps sriracha sauce
- 2 tbsps oil
Instructions
- Set aside 1/3 cup of peas. In a blender, combine remaining peas with water, egg and 1 tablespoon sriracha sauce. Puree until smooth.
- Pour into a medium bowl and add flour, salt, garlic powder and baking powder. Gradually whisk together.
- Stir in reserved peas. Let batter stand for 10 minutes.
- Warm oil over medium heat. Pour pea mixture into pan, about 3 to 4 tablespoons per cake. Flip cakes when bubbles start to form along the edges.
- To make the dip combine plain Greek yogurt and 2 tablespoons of sriracha sauce. Chill for at least 30 minutes.
- Serve warm with Sriracha-Yogurt Dip.
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 Pea-Cakes contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Greek yogurt: Probiotics support gut health which is linked to hormone regulation in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Pea-Cakes 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.
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Frequently Asked Questions
Yes, this Pea-Cakes recipe is designed to be PCOS-friendly. At 115 calories per serving with 4.42g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 30 minutes and cook time is 10 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 115 calories, 4.42g protein (15%), 11g carbs, 5.82g fat. Plus 1.6g 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 Side Dish. At 115 calories, it fits within typical PCOS meal plan targets for Side Dish. 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 6 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 Side Dish
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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