Spinach Casserole - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 oz gouda cheese
- 2 large eggs
- 8 oz fat free sour cream
- 1 tsp celery salt
- 1 tsp season salt
- 1/2 tsp thyme
- 1 tsp rosemary
- 1 tsp olive oil
- 4 oz prosciutto
- 1/2 large red onion
- 2 tbsps parsley
- 1 bunch spinach
- 3 plum tomato
Instructions
- Sauté spinach and onions in olive oil until onions and spinach are sweated/wilted. Place in bottom of a casserole.
- Cube tomatoes, prosciutto (ham) and add to the casserole in layers.
- Mix eggs, sour cream and spices to form a custard. Pour over top of casserole and spread evenly. Use a spoon handle to help the custard penetrate the layers but avoid stirring.
- Grate cheese and sprinkle on top, or spread slices evenly.
- Bake at 350 °F (175 °C) for 30-45 minutes or until a knife/toothpick inserted into the custard pulls out clean.
- Let cool before slicing.
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 Casserole 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
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 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 Spinach Casserole 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.
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