Roasted Veggie Strata - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Cooking spray
- 1 (8-ounce) package sliced mushrooms
- 1 medium (6-ounce) sweet potato, peeled and diced
- 1 medium onion, diced
- 1 medium red bell pepper, seeded and diced
- ½ teaspoon salt-free Spike seasoning
- 2 eggs
- 4 egg whites
- 1 teaspoon dried mustard
- 2 tablespoons chopped fresh sage
- ½ teaspoon salt (optional)
- ½ teaspoon ground black pepper
- 8 (1.5-ounce) slices whole wheat bread
- ½ cup shredded Parmesan cheese, divided
Instructions
- Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray.
- Toss all of the vegetables together and spread evenly on the baking sheet. Spray the vegetables with 5-6 sprays of cooking spray and season with salt-free Spike seasoning.
- Roast the vegetables for 30 minutes, then set aside to cool slightly.
- Whisk together the eggs, egg whites, dried mustard, sage, salt (optional), and black pepper.
- Coat a 9x13-inch casserole dish with cooking spray. Tear four pieces of the whole wheat bread into pieces and layer them on the bottom of the casserole dish. Top with ½ the roasted vegetables and ¼ cup Parmesan cheese. Pour half the egg mixture over the bread, vegetables, and cheese.
- Repeat the layering process with the remaining torn bread, vegetables, cheese, and egg mixture. Press down on the casserole with a spatula to ensure all of the bread soaks in the egg mixture. Let the strata sit at room temperature for 15 minutes.
- Bake the strata for 30 minutes.
- To serve, cut the strata down the middle lengthwise, then cut down the middle width-wise. Cut each half down the middle width-wise again to make 8 equal servings.
- Recipe Cost: $9.59
- Side Suggestion: Serve this strata with a green salad topped with light balsamic vinaigrette.
- Choices: 1½ Starch, 1 Vegetable, 1 Lean Protein
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 Roasted Veggie Strata contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Roasted Veggie Strata 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: Eggs.
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