Mediterranean Spelt Flatbread - PCOS-Friendly Recipe
This Mediterranean Spelt Flatbread is a PCOS-friendly recipe with 185 calories, 8g protein, and 26g carbs per serving. Ready in 44 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking spray
- ¾ cup warm water
- 1 package active dry yeast
- 1 egg
- ½ teaspoon salt (optional)
- 2 cups spelt flour, plus extra for dusting
- 1 yellow bell pepper, thinly sliced
- 1 cup grape tomatoes, halved
- 3 cups arugula
- 3 ounces reduced fat feta cheese
- 1½ tablespoons olive oil
- 2 tablespoons balsamic vinegar
- ¼ teaspoon ground black pepper
Instructions
- Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray. Set aside.
- Add the yeast to warm water and let sit for 5 minutes. The yeast should be foamy. Whisk in the egg and salt, then stir in flour to form a ball. Dough will be sticky. Set aside, covered.
- Toss yellow bell pepper, grape tomatoes, arugula, and feta cheese with olive oil, balsamic vinegar, and black pepper.
- Dust your hands with additional spelt flour and spread the dough onto a baking sheet to form about a 9-inch x 13-inch rectangle or larger. The dough should be relatively thin.
- Pour the vegetable mixture evenly over the dough, leaving about ½ inch around the edge.
- Bake for 20 minutes, then cut into 8 pieces.
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 Mediterranean Spelt Flatbread 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
- Feta: Provides calcium important for bone health in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
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 Mediterranean Spelt Flatbread 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.
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Frequently Asked Questions
Yes, this Mediterranean Spelt Flatbread recipe is designed to be PCOS-friendly. At 185 calories per serving with 8g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g 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 8 servings, so you can meal prep for multiple days.
Per serving: 185 calories, 8g protein (17%), 26g carbs, 6g fat. Plus 5g 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 185 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 8 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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