Breakfast Egg and Ham Burrito - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 4 eggs
- 4 egg whites
- Dash hot pepper sauce
- ¼ teaspoon ground black pepper
- 2 tablespoons reduced-fat cheddar cheese, shredded
- 2 teaspoons trans fat free margarine
- 4 slices reduced-sodium deli style ham (about 3 ounces), chopped
- ¼ cup onion, diced
- ¼ cup green pepper, diced
- 4 corn tortillas, heated
- 4 teaspoons salsa
Instructions
- In a medium bowl, whisk together the eggs, egg whites, hot pepper sauce, black pepper, and cheese.
- Heat the margarine in a medium non-stick pan over medium heat. Add the ham and sauté for 2-3 minutes. Remove the ham from the pan.
- Add the onions and green peppers to the hot pan, and cook for about 5 minutes. Add the ham back to pan.
- Reduce the heat to low and add the eggs to pan. Gently stir the eggs with a spoon or spatula and continue lightly cooking over low heat until the eggs are cooked and set.
- Evenly divide the egg mixture into 4 servings. Spoon each portion of the egg mixture into a tortilla and top each with 1 teaspoon salsa. Fold the tortilla to close.
- MAKE IT GLUTEN-FREE: Confirm ingredients are gluten-free and this recipe can be made 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 Breakfast Egg and Ham Burrito contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- 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 Breakfast Egg and Ham Burrito 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: Eggs.
Eggs are a good source of protein, vitamins, and minerals. They are particularly high in choline, which is important for brain health. Eggs also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Including eggs in your diet can help provide essential nutrients without significantly raising blood sugar levels, making them a suitable option for managing PCOS symptoms.
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