This Mushroom Quiche is a PCOS-friendly recipe with 301 calories, 12.85g protein, and 4.32g carbs per serving. Ready in 50 minutes. High in fiber (0.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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In a bowl beat the eggs, then beat in the cream and salt.
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In a pan, saute the mushrooms in the butter until tender.
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Spread the cheese in the bottom of a greased large glass pie plate.
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Top the cheese with the mushrooms.
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Slowly pour the egg mixture evenly over the mushrooms.
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Bake at 350 °F (175 °C) for 25-35 minutes, or until a knife inserted in the center comes out clean.
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Let stand about 5 minutes before cutting and serving.
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 Mushroom Quiche contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
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). 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 Mushroom 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 Mushroom Quiche works for PCOS
At 4.32g of carbohydrates per serving, this Mushroom 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.
Eating a substantial breakfast like this Mushroom Quiche is one of the highest-leverage moves you can make for PCOS. In the Jakubowicz et al. 2013 trial published in Clinical Science, women with PCOS who front-loaded calories to breakfast reduced fasting insulin by 56% and increased ovulation rates 50%, with no change in total calories. Front-loading works because insulin sensitivity is highest in the morning and lowest at night.
At 311mg of sodium per serving, this Mushroom Quiche fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Eggs.
Eggs are a good source of protein, vitamins, and minerals. They are particularly high in choline, which is important for brain health. Eggs also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Including eggs in your diet can help provide essential nutrients without significantly raising blood sugar levels, making them a suitable option for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Mushroom Quiche recipe is designed to be PCOS-friendly. At 301 calories per serving with 12.85g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 50 minutes total. Prep time is 15 minutes and cook time is 35 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 301 calories, 12.85g protein (17%), 4.32g carbs, 26.23g fat. Plus 0.4g 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 Breakfast. At 301 calories, it fits within typical PCOS meal plan targets for Breakfast. 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 Breakfast
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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