Egg Souffle - PCOS-Friendly Recipe
This Egg Souffle is a PCOS-friendly recipe with 135 calories, 20g protein, and 6g carbs per serving. Ready in 46 minutes. High in fiber (1g), which supports insulin sensitivity.
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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Frequently Asked Questions
Yes, this Egg Souffle recipe is designed to be PCOS-friendly. At 135 calories per serving with 20g 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 46 minutes total. Prep time is 16 minutes and cook time is 30 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 135 calories, 20g protein (59%), 6g carbs, 3.5g 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 135 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 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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