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Spinach and white bean skillet egg bake for PCOS, ready in 20 minutes

Many people with PCOS are told to avoid high-sugar breakfasts such as cereal, pastries and juice. This skillet is the opposite: eggs, beans and greens, with a savory flavor and almost no sugar.

Spinach and white bean egg bake cooked in a pan
Prep5 min
Cook15 min
Serves3
Fiber (est.)7 g

It cooks on the stovetop in 20 minutes, so there is no oven to heat and no long bake.

This is one of our pcos recipes, and the total time is 20 minutes. To see why these foods help, read our guide to insulin resistance and PCOS or the full overview of insulin resistance.

Spinach White Bean Skillet Egg Bake

Skillet

  • 1 tbsp (15 ml) olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 cup (150 g) cherry tomatoes, halved
  • 1/2 tsp smoked paprika
  • 1 can (15 oz / 425 g) white beans, rinsed
  • 5 oz (150 g) baby spinach
  • 6 large eggs
  • 1/3 cup (50 g) crumbled feta
  • Black pepper and chili flakes

Method

  1. Heat the oil in a 10 to 12 inch (25 to 30 cm) nonstick or cast-iron skillet over medium heat. Cook the onion 3 minutes. Add the garlic, tomatoes and paprika and cook 3 minutes until the tomatoes soften.
  2. Stir in the beans and spinach. Cook 2 minutes until the spinach wilts.
  3. Whisk the eggs with pepper and pour over the mixture. Scatter the feta on top.
  4. Cover and cook over medium-low heat 6 to 8 minutes until the eggs are just set in the center.
  5. Rest 2 minutes, then slice into wedges and finish with chili flakes.

Approximate per serving: 310 calories, 18 g protein, 7 g fiber. Values are estimates and vary with brands and portions.

Why this works for pcos

  • Protein and fiber together. Each serving has about 18 g of protein and 7 g of fiber, a combination that lowers the post-meal insulin demand.
  • Why insulin matters in PCOS. Higher insulin levels can push the ovaries to make more androgens, so eating in a way that keeps insulin lower is a common first step.
  • Greens and beans. They provide magnesium and folate along with the fiber.

The same principles are explained in detail in our insulin resistance and PCOS guide. For more ways to add fiber to meals, see the fiber guide.

Make it your own

  • Swap the feta for goat cheese or leave it out for a dairy-free bake.
  • Slice leftover wedges into a lunch box; they are good cold.
  • Use kale instead of spinach; give it 3 extra minutes.

More pcos recipes

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.