Veggie Egg Fu Yung - PCOS-Friendly Recipe
This Veggie Egg Fu Yung is a PCOS-friendly recipe with 105 calories, 8g protein, and 12g carbs per serving. Ready in 31 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking spray
- 1 teaspoon canola oil
- 8 mushrooms, chopped
- 1 small zucchini, grated
- ½ small onion, minced
- 1 cup canned bean sprouts, drained and rinsed
- 4 fluid ounces egg substitute
- 1 egg
- 3 tablespoons all-purpose flour
- ½ teaspoon salt (optional)
- 1 tablespoon cornstarch
- 1 teaspoon Splenda
- 2 teaspoons reduced sodium soy sauce
- 1 ½ cups fat-free, low-sodium chicken broth (12 ounces)
Instructions
- Add the cooking spray and canola oil to a non-stick sauté pan over medium heat. Add the mushrooms, zucchini, and onion. Sauté until the mushrooms are dry and the onions turn clear, about 5-7 minutes. Stir in the bean sprouts. Sauté 2-3 more minutes. Set aside to cool.
- In a medium bowl, whisk the egg substitute and egg together. Whisk in the flour and then stir in the vegetable mixture and salt (optional). Mix well.
- Over medium-high heat, re-spray nonstick sauté pan with cooking spray and pour the batter by heaping 1/2 cup to form patties. Cook well on both sides until golden brown, about 4-5 minutes per side. Remove the patties from the pan and set aside.
- In a small bowl, combine the cornstarch, Splenda, soy sauce, and chicken broth. Mix well. Add this mixture to the hot pan and bring to a boil; reduce heat and simmer 5 minutes to make a gravy.
- Pour the gravy over patties and serve hot.
- Recipe Cost: $8.64
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 Veggie Egg Fu Yung contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
- Zucchini: Low in calories while providing vitamin C and potassium
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). 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 Veggie Egg Fu Yung 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 Veggie Egg Fu Yung recipe is designed to be PCOS-friendly. At 105 calories per serving with 8g 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 31 minutes total. Prep time is 26 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 105 calories, 8g protein (30%), 12g carbs, 2.5g 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 105 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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