A big lesson that I share with those who participate in my free 30-Day PCOS Diet Challenge is that fat and protein make for the best breakfasts. These are the macronutrients that create a sustaining sense of fullness and they’re key to ensuring good blood glucose regulation.
You’ll see this PCOS-friendly recipe goes all-in on the whole “fat and protein is good” thesis. If weight loss or insulin regulation is important to you then this is the kind of breakfast that can really help. Give it a whirl and see how long it takes ‘til you feel like snacking.
It also meets the criteria for Keto, Paleo, Whole30, GAPS, and SCD!
Here’s everything you’ll need to make these PCOS-friendly Sausage McMuffins:
- Sausage patties (or beef patties)
- Eggs
- Ghee
- Almond milk
- Olive oil
- Coconut flour
- Almond flour
- Baking powder
- Salt
- Avocado
While this new PCOS recipe may be inspired by the work of a McDonald’s food scientist, the net result looks more to the liking of a paleolithic primate.
I hope you enjoy it!
xo Kym
P.S. If you are struggling to make the switch to a PCOS diet, I run a free 30-Day PCOS Diet Challenge which is the perfect way to really kickstart your health transformation. This event includes weekly meal plans, recipes, shopping lists, and video lessons, all within a supportive community environment. However, if this recipe has inspired you and you want to get started right away, then I recommend downloading my free 3-Day PCOS Diet Meal Plan as well. It’s a 15-page PDF ebook that contains some of my most popular PCOS recipes, a shopping list ready to go, and some additional information about how to use food to heal your PCOS.
Try this easy PCOS breakfast recipe this week!
Sausage McMuffin (PCOS-Friendly)
This recipe goes all-in on the whole “fat and protein is good” thesis. If weight loss or insulin regulation is important to you then this is the kind of breakfast that can really help.
Ingredients
Protein
- 4 oz Sausage patties (or swap for beef patty)
- 1 Egg
Pantry
- 2 tbsp Ghee (divided)
- 1 tbsp Almond milk
- 1 tbsp Olive oil
- 1 tbsp Coconut flour
- 2 tbsp Almond flour
- 1/2 tsp Baking powder
- 1/4 tsp Salt
Fruit
- 1/2 Avocado (mashed)
Instructions
- Melt ghee in a skillet over a medium high heat. Cook the sausage (or beef) patty, and set aside.
- To make the biscuit, combine the egg, almond milk, olive oil, coconut flour, almond flour, baking powder, and salt in a small bowl.
- Add some more ghee to the skillet and grease two 3.5” round biscuit cutters.
- Place the cutters into the pan, and evenly distribute the biscuit mixture into each mold.
- Turn the heat down low. Cook for about 4 minutes or until the biscuit mixture is mostly cooked through.
- Carefully remove the molds and flip the biscuits. Cook for about 1 minute.
- Assemble the “McMuffin” by placing the meat patty between the two biscuits, with some mashed avocado in between.
Nutrition Information:
Yield:
1Serving Size:
1Amount Per Serving: Calories: 1068Total Fat: 98gSaturated Fat: 33gTrans Fat: 0gUnsaturated Fat: 60gCholesterol: 349mgSodium: 1832mgCarbohydrates: 19gFiber: 9gSugar: 4gProtein: 34g
Please note that the nutrition information above isn’t always 100% accurate.
As a Nutritionist, I’m continuing my mission to help women like you, beat PCOS. Evidence-based diet and lifestyle interventions helped me overcome five years of infertility. I fell pregnant naturally after multiple failed IVF cycles. Along the way, my other PCOS symptoms went away too. This experience taught me how to combine the latest science with a pragmatic approach to habit change. I’ve now helped thousands of other women achieve life-changing results, and I love for you to be the next PCOS success story. Learn more about me and what I do here.
As a Nutritionist, I’m continuing my mission to help women like you, beat PCOS. Evidence-based diet and lifestyle interventions helped me overcome five years of infertility. I fell pregnant naturally after multiple failed IVF cycles. Along the way, my other PCOS symptoms went away too. This experience taught me how to combine the latest science with a pragmatic approach to habit change. I’ve now helped thousands of other women achieve life-changing results, and I love for you to be the next PCOS success story. Learn more about me and what I do here.
This seems like a very high calorie count for a single breakfast serving! Do you have a rough guideline of how many calories should be consumed per day for pcos following this type of eating plan?
Hi Andrea! I can see why you are concerned but I actively encourage people with PCOS to not restrict their energy intake. You can read more about my stance on this here: https://smartfertilitychoices.com/pcos-diet-restriction/
For that reason, I also do not have a daily calorie recommendation. I do offer guidance on macros, however, if you find that helpful. You can learn about that here: https://smartfertilitychoices.com/macros-for-pcos/
I hope that helps clarify!