Mushroom and Spinach Quiche - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tbsp butter
- 8 oz sharp cheddar cheese, grated
- 1/2 cup heavy cream
- 5 large eggs
- 1/4 tsp freshly ground black pepper
- 1/2 tsp salt
- 8 oz mushrooms
- 4 oz onions, finely chopped
Instructions
- In a large pan sauté mushrooms and onions in butter until tender.
- Remove from the heat and stir in spinach.
- Whisk the eggs in a large bowl.
- Add in the cream, salt and pepper and whisk well.
- Add in the mushroom mixture and stir well.
- Stir in the cheese. Pour the mixture into a greased 10" pie plate.
- Bake at 350 °F (175 °C) for 35-40 minutes or until set and slightly browned.
- Let stand for 10 minutes before cutting and serving. Freezes well.
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 and Spinach 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
- 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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 and 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, Eggs.
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. Eggs are a good source o...
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