Zucchini Pizza - PCOS-Friendly Recipe
This Zucchini Pizza is a PCOS-friendly recipe with 65 calories, 5g protein, and 6g carbs per serving. Ready in 28 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup grated raw zucchini
- 1 egg, beaten
- 2 ounces reduced fat shredded mozzarella cheese (divided)
- ¾ cup no salt added tomato sauce
- ½ teaspoon minced garlic
- ¼ teaspoon dried oregano
- ½ cup sautéed mushrooms
- ½ cup sautéed green peppers
- ½ cup diced tomatoes
- 2 tablespoons freshly grated parmesan cheese
Instructions
- Preheat oven to 400 degrees. Coat an 8x8 square baking dish with cooking spray. Set aside.
- Place zucchini in a clean kitchen towel or doubled up paper towel and squeeze moisture out of the zucchini (as much as possible).
- Mix zucchini, egg, and ½ ounce of mozzarella cheese. Press tightly into the baking dish. Bake for 10 minutes.
- While zucchini is baking, mix tomato sauce, garlic and oregano. Set aside.
- Add cooking spray to a sauté pan over medium heat. Lightly sauté mushrooms, green peppers, and tomatoes.
- After zucchini is baked, spread tomato sauce on top of zucchini. Add pizza toppings and top with remaining mozzarella and parmesan cheeses.
- Bake for 25-30 minutes or until cheese is brown and bubbly.
- MAKE IT GLUTEN-FREE: Ensure the ingredients you are using are gluten free and this dish can be gluten free.
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 Zucchini Pizza contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Zucchini: Low in calories while providing vitamin C and potassium
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 Zucchini Pizza 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 Zucchini Pizza recipe is designed to be PCOS-friendly. At 65 calories per serving with 5g 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 28 minutes total. Prep time is 18 minutes and cook time is 10 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 65 calories, 5g protein (31%), 6g carbs, 3g 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 65 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 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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