Crustless Asparagus Quiche - PCOS-Friendly Recipe
This Crustless Asparagus Quiche is a PCOS-friendly recipe with 152 calories, 14.79g protein, and 10.37g carbs per serving. Ready in 55 minutes. High in fiber (2.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup fat free ricotta cheese
- 1 cup fat free Greek yogurt
- 2 tbsps bread crumbs
- 1 tsp herbs d'provance
- 6 oz mushrooms
- 4 large eggs
- 16 oz asparagus
- 1/2 tsp nutmeg
- 1/2 tbsp black pepper
- 1/2 tsp salt
Instructions
- Preheat oven and baking sheet to 400 °F (205 °C).
- Spray pie plate or quiche pan with non-stick cooking spray.
- Steam asparagus stalks and drain well. Reserve 6 stalks; cut the remainder into 1" pieces. Let cool.
- In non-stick pan with non-stick cooking spray, cook sliced mushrooms until done. Add bread crumbs to mushrooms and stir to coat. Let cool slightly.
- Mix eggs, ricotta and yogurt to a smooth and creamy texture; add nutmeg, pepper, and salt. Stir to combine.
- Place mushrooms into pie plate first, evenly distributing to cover bottom of plate. Add asparagus pieces over the mushrooms, evenly distributing. Add egg, ricotta, and yogurt filling mixture over the vegetables. Use 6 reserved asparagus stalks to create a pattern for portion cutting on top. Sprinkle with herb d'provance.
- Place in oven on top of baking sheet. Bake for 40 minutes or until the top is golden brown and the center is set firmly.
- Cool and chill before serving. The top will puff up during cooking and fall slightly when cooled.
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 Crustless Asparagus Quiche contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Greek yogurt: Probiotics support gut health which is linked to hormone regulation in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Asparagus: Supports gut health and provides anti-inflammatory nutrients
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 Crustless Asparagus 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: Asparagus.
Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...
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Frequently Asked Questions
Yes, this Crustless Asparagus Quiche recipe is designed to be PCOS-friendly. At 152 calories per serving with 14.79g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 55 minutes total. Prep time is 15 minutes and cook time is 40 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 152 calories, 14.79g protein (39%), 10.37g carbs, 5.97g fat. Plus 2.3g 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 152 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 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.
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