Cheesy Enchiladas - PCOS-Friendly Recipe
This Cheesy Enchiladas is a PCOS-friendly recipe with 518 calories, 34.16g protein, and 8.29g carbs per serving. Ready in 23 minutes. High in fiber (3.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 12 oz light shredded mozzarella cheese
- 1/2 medium onion
- 1 tsp chili powder
- 1 tsp oregano
- 2 tsps ground cumin
- 1 tsp salt
- 1 cup pizza sauce
- 2 cups shredded cheddar cheese
- 2 cups shredded monterey jack cheese
- 3 large eggs
- 1/4 tsp black pepper
- 4 tbsps olive oil
- 16 oz cauliflower
- 2 cloves garlic
Instructions
- Enchiladas: mix cauliflower, eggs and mozzarella cheese. On 2 greased cookie sheets, drop dough by scant 1/3 cup, to form 12 6” rounds. Bake one pan at a time for 12-14 minutes or until edges have browned slightly and crust has slightly golden hue. Let cool on pan. Once shells have cooled, carefully loosen them from the pan and let set.
- Preheat oven to 350 °F (175 °C).
- Enchilada sauce: cook and stir onion, garlic and chili powder in oil in a pan on the stove over medium heat, until onion is tender, about 5 minutes. Add oregano, cumin, salt, pepper and tomato sauce. Stir until sauce is heated. Mix cheeses in separate bowl.
- Take each shell and dip into heated enchilada sauce and then place golden-side up into an ungreased 9X13” casserole pan. Add 1/4 cup cheese in each shell. Roll and place seam-side down in pan until all shells have been used. Top with remaining enchilada sauce and cheese. Bake for 20 minutes, or until cheese is bubbly and golden.
- Pour remaining tomato mixture over enchiladas, and top with the rest of the cheese. Bake uncovered for 20 minutes, or until cheese is melted.
- Optional: top with shredded lettuce, olives and chopped, fresh tomato.
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 Cheesy Enchiladas contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Cauliflower: Contains compounds that help balance estrogen levels
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- 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 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 Cheesy Enchiladas 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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Frequently Asked Questions
Yes, this Cheesy Enchiladas recipe is designed to be PCOS-friendly. At 518 calories per serving with 34.16g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 23 minutes total. Prep time is 3 minutes and cook time is 20 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 518 calories, 34.16g protein (26%), 8.29g carbs, 38.36g fat. Plus 3.3g 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 Dinner. At 518 calories, it fits within typical PCOS meal plan targets for Dinner. 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 Dinner
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