Spinach and Sausage Quiche - PCOS-Friendly Recipe
This Spinach and Sausage Quiche is a PCOS-friendly recipe with 490 calories, 21.29g protein, and 28.45g carbs per serving. Ready in 75 minutes. High in fiber (3.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3/4 cup lowfat cottage cheese
- 3/4 cup shredded mozzarella cheese
- 1/4 cup fluid heavy cream
- 2 medium eggs
- 1/2 tsp parsley
- 1 link pork sausage
- 1 large onion
- 5 oz frozen spinach
- 1 crust, single 9" pie shell
Instructions
- Pre-bake the pie shell per instructions (or until looks like it's sweating).
- De-case sausage link and cut onion into thin rings, then sauté the sausage and onions and drain fat.
- Arrange the sausage and onions over the bottom of the pie shell.
- Squeeze liquid from spinach, then in a bowl whisk all remaining ingredients.
- Top sausage and onions with cheese mixture.
- Cover with aluminum foil and bake at 350° F (175° C) for 35-40 minutes or until done.
- Let sit 5-10 minutes before slicing.
- Note: you could easily use fat free mozzarella and/or turkey sausage instead to cut down on fat content. Yummy with a salad and steamed carrots.
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 and Sausage 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
- 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 Spinach and Sausage 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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Frequently Asked Questions
Yes, this Spinach and Sausage Quiche recipe is designed to be PCOS-friendly. At 490 calories per serving with 21.29g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 75 minutes total. Prep time is 15 minutes and cook time is 60 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 490 calories, 21.29g protein (17%), 28.45g carbs, 32.56g fat. Plus 3.3g 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 490 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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