Almond Crusted Keto Quiche - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Egg is provide complete protein with all essential amino acids. Olive oil is a key Mediterranean diet ingredient rich in polyphenols. Almond is provide healthy fats, protein, and magnesium.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your breakfast.
Ingredients
- QUICHE CRUST
- 1 1/2 Cup Honeyville Almond Flour
- 1/4 Cup Olive Oil ( 1 tsp. if needed)
- 1 tsp. Dried Oregano
- 1/4 tsp. Salt
- QUICHE FILLING
- 6 Large Eggs
- 1 1/2 Cups Cheddar Cheese
- 1 Green Bell Pepper
- 6 Slices Bacon
- 1 tsp. Garlic
- 1 tsp. Mrs. Dash Table Blend
- 1/2 tsp. Pepper
- 1/4 tsp. Salt
Instructions
- Preheat oven to 350F.
- Cut 6 slices of bacon into chunks and put them in the pan to cook.
- While the bacon is cooking, add 1 1/2 Cup Honeyville Almond Flour, 1 tsp. Dried Oregano, and 1/4 tsp. Salt to a mixing bowl.
- Add 1/4 Cup Olive Oil to the dough and mix it in.
- Using your hands, roll the dough into a ball. If you need to, add 1 tsp. more olive oil to get the consistency right.
- Spread the dough out into an 11×7 casserole dish, trying to get it as even as possible.
- Bake the crust for 20 minutes. You don’t want to have it fully cooked – just enough for it to stick together. It will continue cooking after you add the egg filling.
- Remove your bacon from the pan and set on paper towels to cool.
- Dice 1 Green Bell Pepper and measure out 1 tsp. Garlic.
- Add the bell pepper and garlic to the bacon fat to cook.
- In a measuring jug, crack 6 eggs and scramble.
- Add the 1 1/2 Cup Cheddar Cheese, Green Bell Pepper, Garlic, Bacon Fat, 1 tsp. Mrs. Dash Table Blend, 1/2 tsp. Pepper, and 1/4 tsp. Salt.
- Mix all the ingredients together until fully mixed.
- Add your bacon to the mixture and continue mixing until well distributed.
- Pour the bacon and egg mixture into the crust and spread out as needed.
- Bake the quiche for 15-18 minutes at the same temperature (350F) until the center is firm. You can optionally broil to top for 3-5 minutes until golden brown.
- Let quiche cool and cut into slices. The first piece if normally the piece I have to “ruin” where the crust gets messed up. Use a silicon spatula to remove the rest of the pieces.
- Serve and enjoy!
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 Almond Crusted Keto Quiche contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Almond Crusted Keto 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: Honey.
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