Egg Souffle - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Cooking spray
- 2 cups chopped fresh kale
- ½ small onion, thinly sliced
- ½ teaspoon salt, optional
- ½ teaspoon Herbs d’Provence
- 1 cup cooked turkey sausage crumbles
- 1 cup egg substitute (NOTE: I used egg beaters)
- 4 egg whites
- ½ teaspoon cream of tartar
Instructions
- Preheat the oven to 375 degrees F.
- Coat a sauté pan with cooking spray over medium heat. Sauté the kale and onions until the onions are just cooked through, about 5-6 minutes. Add the salt (optional), Herbs d’Provence, and turkey sausage. Set aside to cool.
- Once the vegetables and meat are cool, stir in the egg substitute and set aside.
- In a clean bowl, combine the egg whites and cream of tartar. Using an electric mixer, whip the egg whites to stiff peaks.
- Gently fold the egg whites into the egg and vegetable mixture, and pour it into a 2 ½ quart round baking dish. (You can also use an 8-inch square dish. Be sure not to coat baking dish with cooking spray or the soufflé will not rise.)
- Bake for 30 minutes. Cut the soufflé into four equal pieces and serve immediately.
- Note: The soufflé will fall a little once removed from the oven, this is normal.
- MAKE IT GLUTEN-FREE: Verify that the ingredients that 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 Egg Souffle contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Egg: Contain choline which supports liver function and hormone metabolism
- Kale: Contains antioxidants that help combat oxidative stress associated with 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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Egg Souffle 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: Kale.
Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries.
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