Lighter No-Crust Creamed Spinach Quiche - PCOS-Friendly Recipe

Lunch

This Lighter No-Crust Creamed Spinach Quiche is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

The Deen Bros' Lighter No-Crust Creamed Spinach Quiche is a healthy and protein rich breakfast or brunch

Ingredients

2 teaspoons olive oil
2 shallots, thinly sliced
2 cloves garlic, minced
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
1 1% cup reduced fat milk
3 oz cream cheese, reduced fat
1/2 cup half-and-half
4 egg whites
2 large eggs
2/3 cup cheddar cheese, shredded
1/4 cup Parmesan cheese, grated
1/4 teaspoon salt
1 pinch red pepper, ground

Instructions

Preheat the oven to 375 °F. Spray a 9 x 9-inch baking dish with cooking spray.
Heat the oil in a large nonstick skillet over medium-high heat. Add the shallots and garlic and cook, stirring often, until softened, 2 to 3 minutes. Add the spinach and cook, stirring, until the spinach is tender and any liquid is completely evaporated, about 5 minutes. Stir in the cream cheese until blended. Remove from the heat; let cool 5 minutes.
Meanwhile, whisk together the milk, half-and-half, egg whites, eggs, Cheddar, Parmesan, salt and ground red pepper until blended. Stir in the spinach mixture until well combined. Pour into the baking dish.
Bake until the filling is set and a knife inserted into the center comes out clean, about 40 minutes. Let stand 10 minutes; then cut into 8 squares.

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.

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is Lighter No-Crust Creamed Spinach Quiche good for PCOS?

Yes, this Lighter No-Crust Creamed Spinach Quiche recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. 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.

Comments

Cook Another PCOS-Friendly Lunch

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

Hormone Support: Collagen Protein Smoothie for PCOS PCOS-Supporting Nori Breakfast Wrap PCOS Gut Flora: Kefir and Greens Smoothie Bowl PCOS-Supporting Kombucha Berry Smoothie PCOS Metabolic Support: Tallow-Roasted Inositol-Rich Foods PCOS Hormone Balance: Tallow-Roasted B-Vitamin Rich Foods

Browse All Lunch Recipes