Crustless Bacon Spinach and Mushroom Quiche - PCOS-Friendly Recipe
This Crustless Bacon Spinach and Mushroom Quiche is a PCOS-friendly recipe with 288 calories, 15.62g protein, and 5.21g carbs per serving. Ready in 85 minutes. High in fiber (1.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 100 g bacon
- 1 tbsp butter
- 250 g mushrooms, sliced
- 120 g onion, finely chopped
- 300 g fresh spinach, chopped
- 5 large eggs
- 1/2 cup whipped heavy cream
- 1/2 tsp salt
- 240 g cheddar cheese, shredded
- 1/4 tbsp freshly milled black pepper
Instructions
- Chop up bacon and cook in non-stick pan. When done, remove from pan and set aside.
- Add butter to bacon grease in the pan and sauté onions and mushrooms till tender.
- Stir in spinach and cook through for a further 10 minutes. Remove from heat.
- In a large bowl whisk eggs. Add the cream, salt and pepper and whisk.
- Add the bacon, mushroom and spinach mixture and stir well.
- Stir in shredded cheese.
- Pour mixture into a greased (cooking spray) 10" pie plate and bake at 350 °F (175 °C) for 35-40 minutes or until set and slightly browned.
- Allow quiche to stand for 10 minutes before cutting and serving. Freezes well. Enjoyed as a snack or a main meal served with salad.
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 Bacon Spinach and Mushroom 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
- 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 Crustless Bacon Spinach and Mushroom 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 Crustless Bacon Spinach and Mushroom Quiche recipe is designed to be PCOS-friendly. At 288 calories per serving with 15.62g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 85 minutes total. Prep time is 25 minutes and cook time is 60 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 288 calories, 15.62g protein (22%), 5.21g carbs, 23.3g fat. Plus 1.7g 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 Appetizer. At 288 calories, it fits within typical PCOS meal plan targets for Appetizer. 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 8 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 Appetizer
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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