Spinach, Feta and Figs Omelette - PCOS-Friendly Recipe
This Spinach, Feta and Figs Omelette is a PCOS-friendly recipe with 123 calories, 7.22g protein, and 7.78g carbs per serving. Ready in 15 minutes. High in fiber (1.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/4 cup reduced fat feta
- 1/2 tbsp coconut oil
- 4 small eggs
- 1 tsp nutmeg
- 1/2 tsp salt
- 2 small figs
- 20 g eggplant
- 1 cup chopped kale
- 2 cups spinach
- 15 g shallots
Instructions
- Gentle simmer spinach and kale for a few minutes.
- Rinse well, squeeze out as much water as possible. Set aside.
- Heat grill to 400 °F (200 °C).
- Sauté onion and eggplant slices into a small saucepan with coconut oil for 3 minutes.
- Turn off the heat, season with freshly grated nutmeg and salt and pepper, add spinach and kale and leave to infuse for a couple of minutes.
- Add whisked eggs then sprinkle with feta cheese and top with sliced figs. Grill for 5 minutes or until golden and tender.
- Serve with green salad.
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, Feta and Figs Omelette contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Kale: Contains antioxidants that help combat oxidative stress associated with PCOS
- Coconut: May support metabolism without spiking blood sugar
- Feta: Provides calcium important for bone health in 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), 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 Spinach, Feta and Figs Omelette 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: Kale, Spinach.
Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. 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...
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Frequently Asked Questions
Yes, this Spinach, Feta and Figs Omelette recipe is designed to be PCOS-friendly. At 123 calories per serving with 7.22g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 15 minutes total. Prep time is 5 minutes and cook time is 10 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 123 calories, 7.22g protein (23%), 7.78g carbs, 6.83g fat. Plus 1.5g 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 Breakfast. At 123 calories, it fits within typical PCOS meal plan targets for Breakfast. 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 Breakfast
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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