Budget-Friendly Summer Vegetable Frittata - PCOS-Friendly Recipe
This Budget-Friendly Summer Vegetable Frittata is a PCOS-friendly recipe with 130 calories, 11g protein, and 9g carbs per serving. Ready in 44 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tablespoon olive oil
- 8 ounces mushrooms, diced
- 1 medium red bell pepper, seeded and diced
- 1 small onion, diced
- 3 cups fresh spinach
- 2 eggs
- 5 egg whites
- ¼ cup skim milk
- ½ teaspoon salt (optional
- ½ teaspoon ground black pepper
- ¼ teaspoon cayenne pepper
- 1 tablespoon chopped fresh basil
Instructions
- Preheat the oven to 350 degrees F.
- Add olive oil to an oven safe, non-stick, sauté pan over medium high heat.
- Add mushrooms and sauté until all of the liquid from the mushrooms is evaporated.
- Add bell pepper, onion and spinach and sauté until vegetables are softened and liquid is evaporated.
- Whisk eggs, egg whites, milk, salt (optional), pepper, cayenne pepper and basil in a medium bowl. Pour over vegetables and stir until eggs start to set.
- Smooth the top of the frittata with a spatula, and put in oven to bake for 20 minutes or until eggs are set.
- Slide the frittata out of the pan onto a plate and slice into 8 pie slices.
- Cost: $7.69
- Side Suggestion: Serve this frittata with a green salad with light balsamic vinaigrette.
- MAKE IT GLUTEN-FREE: Ensure all ingredients are gluten-free and this recipe 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 Budget-Friendly Summer Vegetable Frittata contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
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 Budget-Friendly Summer Vegetable Frittata 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: Spinach, Basil.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being. Basil is an excellent st...
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Frequently Asked Questions
Yes, this Budget-Friendly Summer Vegetable Frittata recipe is designed to be PCOS-friendly. At 130 calories per serving with 11g 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 44 minutes total. Prep time is 24 minutes and cook time is 20 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 130 calories, 11g protein (34%), 9g carbs, 6g 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 Dinner. At 130 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 4 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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