Healthy Homemade Green Bean Casserole - PCOS-Friendly Recipe
This Healthy Homemade Green Bean Casserole is a PCOS-friendly recipe with 115 calories, 4g protein, and 11g carbs per serving. Ready in 38 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Casserole
- Cooking spray
- 4 Laughing Cow, LIGHT French Onion cheese wedges
- 1 tablespoon canola oil
- ½ onion, finely diced
- 1 teaspoon Smart Balance margarine
- 8 ounces sliced mushrooms, diced
- ¼ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
- ½ cup fat-free, reduced-sodium chicken broth
- 2 teaspoons corn starch
- 2 teaspoons cold water
- 1/4 cup 1% milk
- 2 -14.5 cans no-salt added, cut green beans, drained
- Corn Flake Topping
- 1 cup corn flakes, crushed
- 1 2/3 tablespoons Smart Balance margarine, melted
Instructions
- Preheat oven to 400 degrees. Spray a 1.5 quart baking dish with cooking spray.
- Heat Laughing Cow cheese wedges in microwave for 30 seconds, stir. Set aside.
- In a large sauté pan heat oil over medium heat. Add onions and sauté 2-3 minutes.
- Add margarine to pan and melt. Add mushrooms, salt and pepper and cook for 4-5 minutes. Pour chicken broth into pan and simmer for 1 minute.
- In a small bowl, mix together corn starch and water; add to chicken broth and stir for 1 minute.
- Add melted Laughing Cow cheese to pan and mix well. Add milk to pan; stir to incorporate. Cook additional 2-3 minutes until thick.
- Remove from heat and stir in green beans. Pour green bean mixture into baking dish.
- In a small bowl prepare corn flake topping by, mixing together corn flakes and margarine. Spread corn flake mixture on top of green beans. Bake 15-20 minutes.
- MAKE IT GLUTEN-FREE: If you need this recipe to be gluten-free, make sure to use gluten-free chicken broth and gluten-free corn flakes.
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 Healthy Homemade Green Bean Casserole contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common 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 Healthy Homemade Green Bean Casserole 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 Healthy Homemade Green Bean Casserole recipe is designed to be PCOS-friendly. At 115 calories per serving with 4g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 38 minutes total. Prep time is 32 minutes and cook time is 6 minutes. It makes 7 servings, so you can meal prep for multiple days.
Per serving: 115 calories, 4g protein (14%), 11g carbs, 6g fat. Plus 2g 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 Lunch. At 115 calories, it fits within typical PCOS meal plan targets for Lunch. 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 7 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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