Quinoa Cakes - PCOS-Friendly Recipe
This Quinoa Cakes is a PCOS-friendly recipe with 170 calories, 10g protein, and 28g carbs per serving. Ready in 47 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup quinoa
- 2 cups water
- ¼ cup red onion, minced
- 2 clove garlic, minced
- 1 15-ounce can black beans, rinsed and drained
- 2 tablespoons cilantro, minced and divided
- 1 medium carrot, grated (yield about 1 cup)
- 2 Tablespoons all-purpose flour
- 1 teaspoon baking powder
- 1 egg
- 1 egg white
- ½ teaspoon salt (optional)
- ½ teaspoon ground black pepper
- Sauce
- 1 tablespoons remaining cilantro, minced
- 1 cups plain nonfat Greek style yogurt
- 2 teaspoons lime juice
Instructions
- Preheat oven to 400°F. Coat a large baking sheet with Cooking Spray.
- Cook quinoa according to package directions. Fluff with a fork and set aside to cool.
- In a large bowl, combine cooked quinoa with onion, garlic, black beans, 1 tablespoon cilantro, carrot, flour, baking powder, egg, salt (optional) and pepper.
- Form mixture into eight patties (press firmly to form patty) and place onto prepared baking sheet. Spray the top of the cakes with Cooking Spray.
- Bake the cakes for 15 minutes, then flip. Respray them with the cooking spray. Continue cooking for 15 more minutes or until lightly golden brown.
- While the cakes are baking, combine the remaining cilantro, yogurt and lime juice in small bowl. Serve the sauce with the warm quinoa cakes.
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 Quinoa Cakes contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Black bean: Support blood sugar control and provide sustained energy
- Quinoa: Has a lower glycemic index than most grains, making it ideal for PCOS
- Garlic: May help reduce cholesterol levels often elevated 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 Quinoa 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Quinoa, Carrot.
Quinoa is a highly nutritious grain that is particularly beneficial for individuals with PCOS. This gluten-free grain is a complete protein, containing all nine essential amino acids that the body cannot produce on its own. This makes quinoa an excellent choice for those looking to maintain muscle mass and support overall body functions. But what makes quinoa stand out for PCOS management? One of the key benefits of quinoa is its high magnesium content. Magnesium plays a vital role in regulating...
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Frequently Asked Questions
Yes, this Quinoa Cakes recipe is designed to be PCOS-friendly. At 170 calories per serving with 10g 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 47 minutes total. Prep time is 32 minutes and cook time is 15 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 170 calories, 10g protein (24%), 28g carbs, 2g 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 Lunch. At 170 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 8 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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