Broccoli and Cheese Quiche - PCOS-Friendly Recipe
This Broccoli and Cheese Quiche is a PCOS-friendly recipe with 130 calories, 11.85g protein, and 3.55g carbs per serving. Ready in 40 minutes. High in fiber (1.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 10 oz broccoli
- 1 cup pieces or slices fresh mushrooms
- 3/4 cup shredded mozzarella cheese
- 3 slices lean ham
- 5 large eggs
Instructions
- Spray 8" x 10" pan with cooking spray.
- Layer pan with cooked chopped broccoli, mushrooms (steamed to remove excess), ham, and mozzarella cheese.
- Beat eggs with water and then pour in pan.
- Bake at 350 °F (175 °C) for 20-25 minutes.
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 Broccoli and Cheese Quiche contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
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 Broccoli and Cheese 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: Broccoli.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this Broccoli and Cheese Quiche recipe is designed to be PCOS-friendly. At 130 calories per serving with 11.85g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 130 calories, 11.85g protein (36%), 3.55g carbs, 7.75g fat. Plus 1.5g 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 Snack. At 130 calories, it fits within typical PCOS meal plan targets for Snack. 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.
Cook Another PCOS-Friendly Snack
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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