Greek Spinach Quiche - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 4 oz feta cheese
- 12 large eggs
- 1/2 tsp garlic powder
- 1/2 tsp nutmeg
- 8 oz black olives, sliced
- 1/2 cup chopped red onion
- 16 oz spinach, chopped
Instructions
- Thaw spinach and drain excess water. Place spinach in a bowl and add all the other ingredients. Add salt and pepper to taste. Mix thoroughly.
- Pour into a greased baking dish. Bake on 350 °F (175 °C) until cooked through, stirring after 10 minutes, separating the mixture from the edges of the pan and mixing it in.
- Cook another 10-20 minutes depending on size and shape of pan.
- Cool for 10 minutes before serving. Cut into 12 equal servings. It tastes great hot or cold.
- Note: for a cheesier quiche, add more feta or mix in some cottage cheese. You can also add a 1/2 cup of parmesan cheese.
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 Greek Spinach Quiche contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Feta: Provides calcium important for bone health in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Greek Spinach 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Spinach.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
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