Sweet Potato Shepherd's Pie - PCOS-Friendly Recipe
This Sweet Potato Shepherd's Pie is a PCOS-friendly recipe with 235 calories, 17g protein, and 23g carbs per serving. Ready in 32 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 large sweet potatoes (about 9 ounces each), peeled and diced
- Cooking spray
- 1 small onion, diced
- 2 cloves garlic, minced
- 1.25 pounds lean ground turkey
- 14.5-ounce can diced tomatoes
- 16-ounce bag frozen mixed vegetables (carrots, corn, peas and green beans)
- 1 tablespoon yellow mustard
- 2 tablespoons Worcestershire sauce
- 1/4 teaspoon ground black pepper
- 2 teaspoons corn starch
- 1 tablespoon cold water
- 2 tablespoons trans-fat free margarine
Instructions
- Place sweet potatoes in steam basket in a medium pot with 2 cups water. Bring to a boil, reduce heat, and simmer. Cover and steam until tender, about 15 minutes.
- While potatoes are cooking, spray a large sauté pan with cooking spray. Add onions and sauté over medium-high heat for 3 minutes or until onions look clear. Add garlic and sauté for 30 seconds. Remove from pan and set aside.
- Add turkey and cook until brown, about 6-7 minutes. Add onions back to pan and stir to mix.
- Add diced tomatoes, mixed vegetables, yellow mustard, Worcestershire, and black pepper. Bring to a simmer.
- In a small bowl, mix together corn starch and water. Add to turkey mixture and stir. Let simmer for 5 more minutes.
- Meanwhile, drain the sweet potatoes. Place sweet potatoes in a medium bowl and mash with a potato masher. Add margarine and whisk until smooth.
- Preheat broiler. Pour cooked turkey mixture evenly into an 11x14 inch pan or medium casserole dish. Spread sweet potatoes evenly on top of turkey mixture.
- Broil for 5 minutes.
- MAKE IT GLUTEN-FREE: Confirm all ingredients 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 Sweet Potato Shepherd's Pie contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress 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, 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 Sweet Potato Shepherd's Pie 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: Carrot.
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Frequently Asked Questions
Yes, this Sweet Potato Shepherd's Pie recipe is designed to be PCOS-friendly. At 235 calories per serving with 17g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 32 minutes total. Prep time is 27 minutes and cook time is 5 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 235 calories, 17g protein (29%), 23g carbs, 9g fat. Plus 4g 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 235 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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