Spinach Quiche II - PCOS-Friendly Recipe
This Spinach Quiche II is a PCOS-friendly recipe with 160 calories, 11.87g protein, and 7.18g carbs per serving. Ready in 25 minutes. High in fiber (1.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/4 cup black olives, sliced
- 6 medium eggs
- 1/4 cup feta cheese, crumbled
- 1/2 tbsp pepper
- 1 tbsp salt
- 1 cup spinach, chopped
- 3 oz shallots, minced
Instructions
- Preheat oven to 350 °F (175 °C) and grease pan.
- Thaw spinach in a pan or microwave, remove excess water and season with salt and pepper.
- In a large bowl beat 3 eggs and add spinach, shallots, olives and feta cheese, season with salt and pepper.
- Add the rest of the eggs one by one and beat them with mixture.
- Pour mixture into greased pan and place inside of oven to bake for 15 minutes. Wait 2 to 3 minute for dish to cool before serving.
- Note: this is a very versatile recipe, tomatoes and mushrooms can be added instead of olives and spinach and use cottage cheese instead of feta. Small pieces of bacon could also be added.
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 Spinach Quiche II 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
- Feta: Provides calcium important for bone health 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 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 Spinach Quiche II 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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Frequently Asked Questions
Yes, this Spinach Quiche II recipe is designed to be PCOS-friendly. At 160 calories per serving with 11.87g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 10 minutes and cook time is 15 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 160 calories, 11.87g protein (30%), 7.18g carbs, 9.7g fat. Plus 1.6g 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 160 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 4 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.
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