Ham Cheddar and Jalapeno Crustless Quiche - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 5 large eggs
- 1 jalapeno
- 4 oz cheddar cheese
- 1/2 cup fluid cream
- 1/2 cup water
- 1 tsp sea salt
- 1 tsp pepper
- 4 oz ham
- 1 tsp mustard, ground
Instructions
- Pre-heat oven to 350 °F (175 °C). Spray a quiche pan with non-stick spray or butter.
- Sprinkle cheese over the bottom of pan.
- Chop up ham and jalapeno. Use gloves when chopping up the jalapeno if you have sensitive skin. Remove seeds and pith from jalapeno for a milder flavor. Sprinkle over cheese.
- Beat the rest of the ingredients together. Pour over cheese and ham in pan.
- Bake for 30 minutes.
- Note: you can substitute any type of cheese or vegetable.
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 Ham Cheddar and Jalapeno Crustless Quiche contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
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 Ham Cheddar and Jalapeno Crustless 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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