Easy Meal Prep PCOS Lunch - Mushroom and Spinach Quiche - PCOS-Friendly Recipe

Prep: 15 min

Cook: 40 min

Servings: 2

Lunch

This Easy Meal Prep PCOS Lunch - Mushroom and Spinach Quiche is a PCOS-friendly recipe with 350 calories, 18g protein, and 20g carbs per serving. Ready in 55 minutes. High in fiber (2g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

18g Protein

20g Carbs

20g Fat

Grocery list: mushrooms, spinach, eggs, low-fat milk, cheddar cheese, pie crust. Low GI ingredients: mushrooms, spinach, eggs, milk, cheese.

Ingredients

1 cup sliced mushrooms (70g)
1 cup spinach (30g)
4 large eggs
1/2 cup low-fat milk (120ml)
1/2 cup shredded cheddar cheese (50g)
1/2 teaspoon salt
1/4 teaspoon black pepper
1 pre-made pie crust

Instructions

Preheat oven to 375°F (190°C).
Sauté mushrooms and spinach until tender.
In a bowl, whisk together eggs, milk, salt, and pepper.
Stir in cheese and sautéed vegetables.
Pour mixture into pie crust.
Bake for 35-40 minutes or until set.
Let cool before serving.

This Mushroom and Spinach Quiche is a delicious, easy-to-make lunch option that's packed with PCOS-friendly nutrients. The eggs provide a good source of protein and vitamin D, which can help regulate insulin levels. Spinach is high in magnesium, a mineral that can help manage blood sugar levels. Mushrooms are low in carbs and high in fiber, making them a great choice for a low GI diet. The cheese adds a dose of calcium and vitamin A. This meal is not only nutritious but also quick to prepare, making it perfect for meal prep.

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 Easy Meal Prep PCOS Lunch - Mushroom and Spinach Quiche good for PCOS?

Yes, this Easy Meal Prep PCOS Lunch - Mushroom and Spinach Quiche recipe is designed to be PCOS-friendly. At 350 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.

How long does it take to make Easy Meal Prep PCOS Lunch - Mushroom and Spinach Quiche?

This recipe takes about 55 minutes total. Prep time is 15 minutes and cook time is 40 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 18g protein (21%), 20g carbs, 20g fat. Plus 2g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. At 350 calories, it fits within typical PCOS meal plan targets for 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. It makes 2 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.

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.

PCOS Friendly Garlic Butter Naan Bread PCOS Friendly Piadina Romagnola Recipe PCOS-Friendly Pão de Queijo (Brazilian Cheese Bread) PCOS-Friendly Pão Alentejano (Portuguese Country Bread) PCOS-Friendly Parotta (Indian Layered Flatbread) PCOS-Friendly Pan de Bono (Colombian Cheese Bread)

Browse All Lunch Recipes