Pizza Quiche - PCOS-Friendly Recipe
This Pizza Quiche is a PCOS-friendly recipe with 360 calories, 25.94g protein, and 13.55g carbs per serving. Ready in 63 minutes. High in fiber (0.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 4 oz neufchatel or fat free cream cheese
- 4 large eggs
- 1/3 cup fat free half & half
- 1/4 cup grated parmesan cheese
- 1 tbsp chopped chives
- 1/2 tsp leaves italian seasoning (oregano)
- 16 oz shredded low fat cheddar cheese
- 1/2 tsp chopped garlic
- 1 cup spagetti sauce (hunt's sugar free)
- 1 cup shredded low fat mozzarella
- 8 oz lean or turkey sausage, cooked & crumbled
- 1/4 cup chopped onion
- 1/4 cup chopped green pepper
- 4 oz black olives, sliced
Instructions
- Beat together cream cheese and eggs until smooth. Add half & half, parmesan cheese, chives, Italian seasoning and cheddar mix.
- Spray 13 x 9 quiche or baking dish with Pam or other non- stick spray.
- Pour egg mixture into dish and bake at 375 °F (190 °C) for 30 minutes.
- If using sausage, combine with sauce and spread evenly over the quiche. Add onion, green pepper and olives or any other toppings. Smother with mozzarella and continue baking for 10 more minutes or until cheese has melted.
- Let stand for about 5 minutes before serving.
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 Pizza Quiche contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Egg: Contain choline which supports liver function and hormone metabolism
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- 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 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 Pizza 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: Eggs.
Eggs are a good source of protein, vitamins, and minerals. They are particularly high in choline, which is important for brain health. Eggs also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Including eggs in your diet can help provide essential nutrients without significantly raising blood sugar levels, making them a suitable option for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Pizza Quiche recipe is designed to be PCOS-friendly. At 360 calories per serving with 25.94g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 63 minutes total. Prep time is 28 minutes and cook time is 35 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 360 calories, 25.94g protein (29%), 13.55g carbs, 22.28g fat. Plus 0.8g 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 360 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 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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