Cheese & Asparagus Frittata - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 lb asparagus
- 4 large eggs
- 1 cup shredded low fat Swiss cheese
- 1 small sweet onion
- 1/2 tsp salt
- 2 tsps olive oil
Instructions
- Snap the tough ends off of the asparagus and diagonally cut the spears into 1" lengths. Cut the onion into thin slices.
- Heat olive oil in a 10" oven-proof frying pan over medium-high heat. Add onions and salt and cook, stirring occasionally, until onions are softened, about 3 minutes.
- Add asparagus, reduce heat to medium-low, and cook, covered, until asparagus is barely tender, 6 to 8 minutes.
- Lightly beat and add the eggs; cook until almost set, but still runny on top, about 2 minutes; pre-heat the broiler while the eggs cook.
- Sprinkle cheese over eggs and place the pan in the oven; broil until the cheese is melted and lightly browned - 3 to 4 minutes.
- Remove from oven and slide the frittata onto a serving plate.
- Cut into wedges and serve immediately.
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 Cheese & Asparagus Frittata 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
- Onion: Support cardiovascular health and blood sugar regulation
- Asparagus: Supports gut health and provides anti-inflammatory nutrients
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 Cheese & Asparagus Frittata 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: Asparagus.
Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...
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