Savory Crepes - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Crepes
- 2 eggs
- 2/3 cup nonfat milk
- 1/2 cup water
- 1 tablespoon olive oil
- 1/4 teaspoon salt (optional)
- 1 cup whole wheat flour
- Cooking spray
- Filling
- 4 cups broccoli florets
- Cooking spray
- 1/2 small onion, small dice
- 8 slices deli ham (1/2 ounce each), diced
- 4 egg whites
- 1/4 cup fat-free half and half
- 1/4 teaspoon ground black pepper
- 1/4 cup shredded Parmesan cheese
Instructions
- Whisk all the crepe ingredients together in a large bowl except for the cooking spray. Blend the mixture in a blender or with an immersion blender. Let the crepe batter rest at room temperature for 20 minutes.
- Add cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.
- Pour 1/4 cup of the crepe batter to thinly coat the bottom of the pan. Let the crepe cook until the edges begin to brown. Using a spatula, flip the crepe and continue to cook for another minute. Slide the crepe on to a plate and continue this process to make 8 crepes.
- Steam the broccoli florets in the microwave or in a sauce pan in an inch of water. Steam until the florets are fork tender.
- Add cooking spray to a nonstick sauté pan over medium-high heat. Sauté the onion and ham until the onion is soft and beginning to caramelize.
- Add the steamed broccoli, and using a spatula, break the broccoli up into small pieces, stirring it with the ham and onions.
- In a small bowl, whisk together the egg whites, fat-free half and half, and pepper. Add the mixture and the Parmesan cheese to the vegetables and stir to scramble.
- Fill and roll each crepe with ½ cup egg and vegetable scramble.
- Chef Tip: The scramble may leave behind a little liquid from steaming the broccoli. Try to leave it behind when scooping out the scramble to fill the crepes.
- Choices: 1½ Starch, 1 Vegetable, 2 Lean Protein, 1 Fat
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 Savory Crepes contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Savory Crepes 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: Broccoli.
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