Savory Asparagus Custards - PCOS-Friendly Recipe
This Savory Asparagus Custards is a PCOS-friendly recipe with 65 calories, 10g protein, and 5g carbs per serving. Ready in 50 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 6 4-ounce ramekins (or a muffin tin if you don’t have ramekins)
- Cooking spray
- 1 teaspoon olive oil
- 1 bunch asparagus (2 cups chopped)
- 2 tablespoons chopped sundried tomatoes (not packed in oil)
- 1 tablespoon chopped fresh basil
- 16 ounces egg substitute
- ¼ cup skim milk
- 1 tablespoon flour
- ½ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
Instructions
- Preheat the oven to 350 degrees F. Coat the ramekins or 6 cups in a muffin tin with cooking spray. Set aside.
- Add olive oil and cooking spray to a medium non-stick sauté pan over medium heat and sauté the asparagus and sun dried tomatoes for 8-10 minutes or until asparagus begins to soften. If asparagus is really thick, add a couple of tablespoons of water to the pan and cover for 5 minutes to steam, then continue sautéing until all liquid is absorbed. Set aside to cool.
- Whisk together basil, egg substitute, skim milk, flour, salt and pepper until smooth with no lumps.
- Divide the asparagus mixture evenly among the six ramekins or muffin tins. Cups will be full.
- Carefully pour the egg mixture over the asparagus just to the top, do not overfill.
- Bake for 30 minutes or until the custards are puffed and just starting to brown.
- Remove from the oven and cool slightly. Then turn the custards out of the ramekins or muffin tins and serve.
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 Asparagus Custards contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Asparagus: Supports gut health and provides anti-inflammatory nutrients
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 Asparagus Custards 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: Asparagus, Basil.
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Frequently Asked Questions
Yes, this Savory Asparagus Custards recipe is designed to be PCOS-friendly. At 65 calories per serving with 10g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 50 minutes total. Prep time is 20 minutes and cook time is 30 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 65 calories, 10g protein (62%), 5g carbs, 1g fat. Plus 1g 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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