This Savory Vegetable Quiche is a PCOS-friendly recipe with 416 calories, 15.34g protein, and 12.24g carbs per serving. Ready in 90 minutes. High in fiber (4.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
-
Preheat oven to 350° F (175° C).
-
To make savory pie crust: In a large bowl combine almond flour, 1/2 tsp salt, baking soda, and minced scallions. Stir in 1/4 cup grapeseed oil and water until thoroughly combined.
-
Press into a 9 1/2-inch deep-dish pie pan. Bake for 12-15 minutes, until golden brown. Remove from oven and let cool completely before filling.
-
Heat 2 tbsp oil in a large skillet over medium heat. Sauté thinly sliced onions for 8-10 minutes until soft and translucent.
-
While onion is sauteing, cut broccoli into small spears and steam until bright green. Thinly slice a clove of garlic, the mushrooms, and finely chop the sun-dried tomatoes. Add vegetables to the onion and sauté for 15-20 minutes, until broccoli softens.
-
In a large bowl, combine whisked eggs, 1/2 tsp salt, and goat cheese. Stir in sauteed vegetables, then pour mixture into the crust.
-
Bake for 30-35 minutes, until browned around the edges and cooked through.
-
Let cool in the pan for 30 minutes.
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 Savory Vegetable Quiche contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Tomato: Antioxidants help combat oxidative stress elevated 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 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 Savory Vegetable Quiche 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.
Why this Savory Vegetable Quiche works for PCOS
This Savory Vegetable Quiche delivers 15.34g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 12.24g of carbohydrates per serving, this Savory Vegetable Quiche is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 78% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Savory Vegetable Quiche recipe is designed to be PCOS-friendly. At 416 calories per serving with 15.34g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 90 minutes total. Prep time is 20 minutes and cook time is 70 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 416 calories, 15.34g protein (15%), 12.24g carbs, 35.93g fat. Plus 4.5g 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 Dinner. At 416 calories, it fits within typical PCOS meal plan targets for Dinner. 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 6 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment