Omelette in a Jar

Omelette in a Jar

Omelette in a Jar

This post may contain affiliate links. Please read my disclosure and privacy policy.

Omelette in a Jar
Omelette in a Jar

This easy omlette is perfect for those mornings when you are on-the go. It’s high in protein and low sugar, so it will keep your energy levels up while still tasting delicious!

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Why Omlette’s in a Jar?

Busy mornings are when my habits of nourishing my PCOS break down. It seems I either grab something that is low in protein and high in sugar or skip breakfast altogether. This recipe has been a game changer for busy mornings. It can be prepped ahead, takes only a few minutes to grab and go the day off and can be stored until I have time to eat it!

I hope you enjoy this delicious omlette on the go as much as I do!

Omelette in a Jar

The Amazing Nutrients in Eggs 

Egg whites are an amazing source of protein and a fantastic way to start the day! But don’t forget to include an egg yoke or two because this is where all the main nutrients are. The yoke contains vitamins that support bone and immune system health as well as a good metabolism. 

The reason that most people shy away from the yoke is they have been warned about cholesterol. But did you know that this healthy type of cholesterol actually helps your body produce healthy hormones? However, dietary sources of cholesterol have a minimal effect on cholesterol levels in the blood (1) and have actually been shown to improve your cholesterol (2), (3)

Omelette in a Jar

Getting Enough Veggies in the Day 

The daily recommendation for vegetable intake is 2 ½ cups per day, and ideally we would get a lot more than that, closer to 5 cups. Vegetables are where most of our nutrients such as vitamins, minerals and antioxidants come from.

But getting that volume of vegetables every single day can be challenging so getting started first thing in the morning sets you up to succeed. 

Special directions

If you like your eggs more or less done simply experiment with adding 30 seconds at time. Make notes for future because this recipe definitely is best when you don’t keep restarting the microwave. 

How to store and serve

You can meal prep this breakfast by partitioning veggies and seasonings into jars ahead of time and storing in the refrigerator for 3-4 days. Then the morning of add eggs to a jar and cook. To take on the go simple replace lid and take with you to enjoy in the next 3 hours. 

Omelette in a Jar
Print Recipe

Omelette in a Jar

This easy omelette is perfect for those mornings when you are on-the go. It's high in protein and low sugar, so it will keep your energy levels up while still tasting delicious!
Prep Time10 minutes
Cook Time3 minutes
Total Time13 minutes
Course: Breakfast
Keyword: eggs, meal prep, omelette, on the go breakfast
Servings: 1

Ingredients

  • 1 whole egg
  • 2 egg whites
  • ½ cup of diced veggies of choice idea’s below
  • ¼ cup of coconut or nut milk of choice
  • salt/pepper

Vegetable ideas (dice finely)

  • onions
  • tomatoes remove seeds
  • zucchini
  • spinach
  • mushrooms
  • peppers
  • asparagus
  • broccoli
  • green chilies
  • olives

Instructions

  • Crack eggs into a pint size canning jar, or other glass container with a lid, and beat to break up the yoke.
  • Add milk, vegetables, salt and pepper to the jar. Use a fork or whisk to mix ingredients together.
  • Microwave for 2 minutes. Recap and you're ready for breakfast on the go.

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Omelette in a Jar

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PCOS FERTILITY MEAL GUIDE

What I changed to finally get pregnant after almost 2 years of trying.

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  Go beyond diet & nourish your hormones to boost fertility

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PCOS Green Smoothie

PCOS Green Smoothie

PCOS Green Smoothie

This post may contain affiliate links. Please read my disclosure and privacy policy.

Healthy smoothie
Healthy smoothie

Start your day off right with this delicious PCOS Green Smoothie! This recipe is packed with protein, healthy fats and all the nutrients you need to have balanced hormones.

Eating healthy doesn’t get any better than this! Enjoy!

Jump to Recipe  

Getting lots of veggies and protein during the day can feel like a lot of work and cooking. That is why I love this smoothie recipe. It seriously only takes 5 minutes to make AND clean up. Which makes it a perfect breakfast or snack even on a busy day. 

Healthy ingredient

Spinach

Spinach is a great food to include in your PCOS diet because it’s packed with nutrients. Spinach is rich in vitamins A, C, and E, as well as iron and magnesium. These nutrients are all important for PCOS management. Vitamin A helps to regulate hormone levels, while vitamin C boosts the immune system and helps the body to better absorb iron. Vitamin E is an antioxidant that can help to protect cells from damage. Magnesium helps to regulate blood sugar levels and has been shown to reduce inflammation. Including plenty of spinach in your diet can help to improve your PCOS symptoms and overall health.

Healthy ingredient

Protein Powder

Protein helps to regulate blood sugar levels and insulin levels, both of which are often abnormal in women with PCOS. In addition, protein helps to control hunger and cravings, making it easier to stick to a healthy diet. Consuming adequate protein is essential for managing PCOS and improving overall health.

Choosing a protein powder is very important. Unless you have undergone an elimination diet to determine that dairy (in the case of protein powder whey) doesn’t worsen your PCOS I recommend going plant-based whenever possible. A few of my favorite plant-based protein powders include: 

  • No Cow Protein Powder (Chocolate or Vanilla) 
  • Vega 
  • KOS is not on detox 
  • Primal Fuel 
  • Truvani’s Plant-Based Protein
  • MRM VEGGIE either chocolate mocha or vanilla bean 
  • MRM Egg White Protein Powder chocolate or vanilla 

I do not recommend: 

  • Shakeology – carbs are high in sugar and fruit blends. This is not how we want to get our fruit and antioxidants. 
  • Arbonne – contains processed white sugar (cane sugar)
  • ORGAIN – not horrible but higher carb and others 
  • ORA Aloha – Contains coconut sugar, not terrible but there are better options
  • Isagenix – includes sugar and milk = not a good choice for PCOS really bad
  • Organifi – contains added sugar 
Healthy smoothy

Avocado

The first time I heard about adding avocado to my smoothies I will admit I had mixed feelings about this. On the one hand, I could see how this ingredient could add a great creamy texture to a non-dairy smoothie. On the other hand, I had absolutely no interest in drinking guacamole. 

If you feel this way when you think of adding avocado to a smoothie, I urge you to at least give it a try because you will be very pleasantly surprised! 

Plus besides actually being very tasty the avocado adds tremendous nourishment to this smoothie. Healthy fats are vital for healthy hormones 

Special directions

This smoothie is definitely best cold. For that reason, I use frozen bananas and add ice to achieve the desired temperature. 

Avocado doesn’t store well and neither does this smoothie. You can however place everything in a baggie and freeze until ready to just add milk or water and blend. 

Healthy smoothie
Print Recipe

PCOS Green Smoothie

Start your day off right with this delicious and healthy green smoothie that's specifically designed to help balance your hormones. This recipe is packed with protein, healthy fats, and essential nutrients to help support optimal hormone health. Enjoy!
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast, Snack
Keyword: 5 ingredients, dairy free, detox, freezer friendly, gluten free, high protein, Low Carb, Low Glycemic, no added sugar, nut free, Paleo, plant based, Vegan, Vegetarian
Servings: 1

Ingredients

  • ½ piece avocado
  • ½ piece banana
  • 2 cups baby spinach
  • 1 scoop chocolate protein powder
  • Ice cubes
  • 1 cup unsweetened coconut milk or milk of choice more if needed to thin (or opt for water)

Instructions

  • Add all ingredients to a blender and blend until smooth
  • Enjoy!

Notes

Ice cubes make the smoothie thicker but this smoothie is definitely tastier on the colder side. If you add too much ice you can always re-thin the smoothie with a little extra unsweetened coconut milk or water

FAQ’s

What if I don’t have unsweetened coconut milk, what are good alternatives?

Any non-dairy milk will work. I highly recommend unsweetened options such as unsweetened almond or cashew milk. Both rice milk and oat milk are derived from grains and even if they are unsweetened they will spike your insulin significantly. I also don’t recommend soy milk as too much processed soy isn’t ideal for hormone balancing.

Does the protein powder have to be plant based?

Technically no. I often use a great whey-based option. BUT many women with PCOS find that dairy, including whey products, increases their inflammation. I recommend going through my PCOS Detox program that includes a 30-day elimination protocol to help you discover any hidden sensitivities that might be increasing your inflammation from the foods you eat. Thepcosdetox.com

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Healthy Baked Oatmeal

Healthy Baked Oatmeal

 Healthy Baked Oatmeal

This post may contain affiliate links. Please read my disclosure and privacy policy.

Healthy breakfast
Healthy breakfast

Baked oatmeal is a great and delicious way to add protein to oatmeal. This recipe is perfect for women with PCOS, and it can be customized to fit your own personal taste preferences. So, if you are looking for a tasty and nutritious breakfast idea, be sure to give this baked oatmeal recipe a try!

Jump to Recipe  

Why this recipe?

I typically eat high protein options for breakfast. This includes collagen coffee, eggs cooked many different ways, or a protein rich smoothie. But I also really enjoy a sweeter carb satisfying breakfast from time to time and this is not only a quick and easy option but it definitely satisfies my morning sweet tooth.

Baked Oatmeal Ingredients

Oats

There is so much debate about whether or not oats are a good option for Polycystic Ovarian Syndrome. The bottom line is that they are a grain and grains aren’t really beneficial for PCOS. That said, as soon as we start restricting foods and labeling foods as “good” or “bad” I believe we set ourselves up to fail at a PCOS healthy lifestyle. 

Instead I like to take the foods I enjoy and learn to make them in a healthier but still satisfying way. In this recipe the oats add some great fiber and delicious carb satisfying substance. But the other ingredients such as coconut milk, chia seeds and eggs offset the carbohydrate effect with a good balance or fat and protein. 

Most baked oatmeal recipes would call for processed brown sugar in a much larger quantity than the pure maple syrup I add in this recipe. And just to note you would hardly miss the syrup if you skipped it all together. The unsweetened applesauce keeps this recipe most while adding a lovely natural sweetness.

Healthy breakfast

Eggs

Eggs are an amazing source of protein but I get a little tired of eating eggs for breakfast every day. By adding them to this recipe you’ll still be getting some amazing protein. Most baked oatmeal recipes only call for two eggs to this quantity of other ingredients. So I have more than doubled the protein in this recipe without any compromise to the taste.  

 

How to store and serve 

The baked oatmeal can be stored in the refrigerator for up to 4 days very nicely. When you are ready for leftovers just warm it up in the microwave for 1-2 minutes, then add your toppings. 

If you want to make this recipe but your mornings are always a bit busy like mine you can mix all the ingredients together and store in an airtight container overnight in the refrigerator. In the morning just pour it in the baking dish and bake for 45 min at 350 degrees Fahrenheit. Your house will smell amazing while you get ready and you will get to enjoy a hot satisfying breakfast even at the start of a busy day. 

 

Healthy breakfast
Print Recipe

Healthy Baked Oatmeal

This healthy high protein baked oatmeal will have you looking forward to breakfast. Easy recipe without flour, gluten or dairy and can be made ahead of time! Perfect for a PCOS friendly diet or anyone who wants a gluten free, dairy alternative morning meal.
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Servings: 8

Ingredients

  • 1 cup unsweetened coconut milk
  • 1 cup applesauce puree
  • 5 eggs
  • 1 teaspoon vanilla extract
  • 1 tablespoon pure maple syrup
  • 2 ½ cups rolled oats
  • 1 teaspoon ground cinnamon
  • ⅛ cup of chia seeds

Optional Toppings for Serving:

  • Extra non-dairy milk unsweetened coconut or almond milk
  • Fresh fruit chopped pecans or other nut
  • Extra pure maple syrup for an added drizzle of sweetness 
  • Unsweetened applesauce
  • Natural peanut or almond butter

Instructions

  • Add all the wet ingredients to a mixing bowl: unsweetened coconut milk, applesauce, eggs, vanilla extract, pure maple syrup
  • And mix well.
  • Next add dry ingredients: rolled oats, ground cinnamon, chia seeds and stir until completely combined
  • Pour into a lightly greased with coconut oil 9x9 baking dish.
  • Bake @ 350℉ for 45 minutes. Serve warm with optional toppings if desired.
  • Enjoy!

Notes

This recipe stores amazingly for 3-4 days in the refrigerator. Just warm it up when ready to enjoy and add your toppings of choice
You can mix up the ingredients and store in a covered container overnight to bake in the morning. Nothing is better than the smell of this baked oatmeal cooking on a busy morning that you while you get ready.

Variations/Alternative Text

The variation potential of the recipe is endless! You can add fruit or nuts to the ingredients prior to cooking. 

One of my favorites is swapping the applesauce for pumpkin puree for a lovely fall flavor. 

FAQ’s

The baked oatmeal is firmer than I would like.

That is an easy thing to fix. If you would like more oatmeal texture. Simply use only 2 cups of oats, an extra egg, about ½ cup more applesauce and coconut milk and your baked oatmeal won’t set up as firm.

Can I make more or less of this recipe?

Definitely! The ingredient ratio of this recipe is quite forgiving so you can round to the closest whole egg and adjust the other ingredient amounts to fit your serving needs.

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Omelette in a Jar

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This omelette in a jar recipe is perfect for a busy day when you need something quick and easy. It’s packed with protein and can be prepped ahead of time, so it’s a perfect way to start the day on those mornings when you’re running out the door.

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Protien​ Oatmeal Bites

Protien​ Oatmeal Bites

Print Recipe
 Protein Oatmeal Bites
A healthy and delicious alternative to the traditional muffin. These tasty little bites are a great hearty breakfast or snack.
Servings
Pieces
Ingredients
  • 3 Eggs
  • 1 Cup Unsweetened coconut milk
  • 1/2 Cup Plain Greek or Coconut Yogurt
  • 1 Teaspoon Vanilla Extract
  • 6 Drops Better than Stevia French Vanilla optional or substitute with sweetener of choice
  • 3 Cups Rolled Oats
  • 1/2 Cups Unsweetened Grated Coconut
  • 1/4 Cup Granulated Swerve
  • 1 Teaspoon Baking Soda
  • 1 Teaspoon Ground Cinnamon
  • 1/4 Teaspoon Salt
  • 1 1/2 Cups Blueberries
Servings
Pieces
Ingredients
  • 3 Eggs
  • 1 Cup Unsweetened coconut milk
  • 1/2 Cup Plain Greek or Coconut Yogurt
  • 1 Teaspoon Vanilla Extract
  • 6 Drops Better than Stevia French Vanilla optional or substitute with sweetener of choice
  • 3 Cups Rolled Oats
  • 1/2 Cups Unsweetened Grated Coconut
  • 1/4 Cup Granulated Swerve
  • 1 Teaspoon Baking Soda
  • 1 Teaspoon Ground Cinnamon
  • 1/4 Teaspoon Salt
  • 1 1/2 Cups Blueberries
Instructions
  1. Preheat oven to 350 degrees F Combine all the wet ingredients together then add all the dry ingredients and mix thoroughly then gently fold in the blueberries. Grease standard size muffin tins with coconut oil or coconut spay fill tins with batter. Cook for 30 min until beginning to turn golden brown. Serve warm or let cool and store in a sealed bag. Eat within 1 day or freeze for future grab and go breakfast enjoyment. To reheat frozen bites, simply pop in the microwave for 1 to 2 minutes.
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Vanilla MCT Chia Seed Pudding

Vanilla MCT Chia Seed Pudding

Chia Pudding is an easy to make breakfast, snack or sweet treat that has endless possibilities. 

This version is very simple and a great way to get started with chia! 

My 1 and 3 year old daughters love eating this chia pudding just as much as they love helping me make it! 

With a texture similar to tapioca it is a delightful way to start the morning and yields amazing energy that is sure to keep you going long past your coffee buzz. 

 

Is chia pudding healthy or not? This really depends on how it is prepared. In this recipe there is no sugar or sweetener other than stevia in the MCT powder mix. A few berries add only a slight amount of sugar and lots of antioxidant and vitamin rich nutrients along with delisous flavor!  However, if you add honey, maple syrup or other types of sugars and sweeteners this once healthy option can become basically a dessert. 

Chia pudding is one of the simplest recipes to make which is awesome when trying to stay healthy with an already full schedule 

Chia Seeds Benefits

Chia seeds are one of the highest plant sources of omega 3 fatty acids. 

they are also high in fiber, rich in antioxidants and contain significant doses of phosphorus,  magnesium, and calcium. 

 

 

 

Chia Seeds FAQ: 

1.) Do chia seeds boost weight loss

There isn’t a magic pill or food to lose weight. However, there are food that promote energy and satiety and nutrients to further boost a well designed weight loss plan. 

2.) Are chia seeds keto friendly?

Chia seeds alone are keto friendly what else is added in a recipe may or may not be. 

3.) Benefits and drawbacks for chia seeds. 

The benefits listed at the right are amazing, however, just like with anything you can go overboard. chia has lots of fiber which can lead to stomach upset if you do not normally consume a lot of fiber. So if necessary start slow.

 

KETO//KREME is a MCT powder that is lightly sweetened with stevia and easily adds wonderful creaminess as well as some great health benefits! ~MCT boots energy and improves mental clarity. 

~AC-11 has anti-again properties by protecting and repairing DNA 

~ Contains collagen types I, II, V, X

ORDER KETO/KREME HERE

If you choose not to order keto//kreme you will want to add a little flavoring to your chia pudding. I recommend stevia or erythritol as they do not affect your blood sugar. you can also add a small amount of vanilla extract. 

*these substitutions don’t blend as well as the original recipe with keto//kreme if you would like to try a single pack contact me at [email protected]

Berries are rich in vitamins and antioxidants, they are also full of flavor and are a delicious addition to chia pudding. 

Berries do contain sugar so if blood sugar balancing is your goal don’t over indulge. However, berries are not as high in sugar is most fruits and they are exceptionally high in vitamins and antioxidants so they are definitely good for you in appropriate quantities. 

 

Print Recipe
 Vanilla MCT Chia Pudding
Amazing energy and nutrition! This breakfast is quick and easy on even the busiest mornings.
Prep Time 10 minutes
Servings
Servings
Ingredients
  • 4 Cups Unsweetened coconut milk
  • 1 Package MCT powder
  • 1/2 Cup Chia seeds divided into 4 (1/8 per container)
  • 1 Cup Berries for topping
Prep Time 10 minutes
Servings
Servings
Ingredients
  • 4 Cups Unsweetened coconut milk
  • 1 Package MCT powder
  • 1/2 Cup Chia seeds divided into 4 (1/8 per container)
  • 1 Cup Berries for topping
Instructions
  1. Directions Wisk MCT powder into coconut milk add chia seeds to individual containers pour milk and MCT Powder mixture into container, place lid securely on the container and shake until chia seeds are evenly distributed Leave at room temperature for at least 1 hr shaking occasionally to keep seeds from settling Refrigerate for up to 3 days
  2. add toppings before enjoying
Recipe Notes

Additional toppings: 

Besides berries, I like to add some shredding unsweetened coconut and chopped nuts. 

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