Vegetarian Baked Beans - PCOS-Friendly Recipe
This Vegetarian Baked Beans is a PCOS-friendly recipe with 175 calories, 7g protein, and 36g carbs per serving. Ready in 106 minutes. High in fiber (9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking spray
- 1 large onion, diced
- 2 (14.5-ounce) cans navy beans, rinsed and drained
- 1 cup gluten-free vegetable broth
- ¼ cup no salt added ketchup
- ¼ cup Splenda Brown Sugar Blend
- 1 tablespoon gluten-free lower sodium soy sauce
- 1 tablespoon Dijon Mustard
- 1 teaspoon garlic powder
Instructions
- Preheat the oven to 350 degrees F. Coat an 8-inch baking pan with cooking spray. Set aside.
- Mix all the ingredients in a large bowl. Pour into prepared baking pan. Cover and bake for 45 minutes. Uncover and bake an additional 30 to 40 minutes or until thickened.
- MAKE IT GLUTEN-FREE: Be sure all ingredients 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 Vegetarian Baked Beans contribute to your health goals:
- Garlic: May help reduce cholesterol levels often elevated in 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Vegetarian Baked Beans 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 Vegetarian Baked Beans recipe is designed to be PCOS-friendly. At 175 calories per serving with 7g of protein, it supports balanced blood sugar and hormonal health. It also provides 9g of fiber, which helps with insulin sensitivity.
This recipe takes about 106 minutes total. Prep time is 16 minutes and cook time is 90 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 175 calories, 7g protein (16%), 36g carbs, 0.5g fat. Plus 9g 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 175 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 6 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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