Spinach and Ham English Muffin Pizzas - PCOS-Friendly Recipe
This Spinach and Ham English Muffin Pizzas is a PCOS-friendly recipe with 130 calories, 10g protein, and 17g carbs per serving. Ready in 21 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 whole-wheat English muffins, split in half
- 4 tablespoons frozen chopped spinach, thawed and drained
- 6 tablespoons jarred pizza sauce
- 2 ounces lower-sodium, deli style ham
- ½ cup reduced-fat, shredded mozzarella cheese
Instructions
- Preheat oven to 425 degrees F.
- Top each English muffin half with 1 tablespoon spinach, 1 ½ tablespoons pizza sauce, ½ ounce ham and 2 tablespoons mozzarella cheese.
- Bake pizzas for 8 minutes or until cheese is golden brown on top.
- Dietitian Tip: Wondering what to do with all the leftover chopped spinach? Use it to make an omelet or scrambled eggs the next morning or add it to soup or pasta for dinner.
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 Spinach and Ham English Muffin Pizzas contribute to your health goals:
- Spinach: Magnesium may help improve insulin sensitivity in women with 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 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 Spinach and Ham English Muffin Pizzas 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: Spinach.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Spinach and Ham English Muffin Pizzas recipe is designed to be PCOS-friendly. At 130 calories per serving with 10g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 21 minutes total. Prep time is 13 minutes and cook time is 8 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 130 calories, 10g protein (31%), 17g carbs, 3.5g fat. Plus 3g 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 Dinner. At 130 calories, it fits within typical PCOS meal plan targets for Dinner. 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment