PCOS Meal Planner › Recipes

Mexican Quiche PCOS Recipe - Mexican Quiche with Black Beans and Corn - PCOS-Friendly Recipe

Mexican Quiche PCOS Recipe - Mexican Quiche with Black Beans and Corn
Prep: 15 min
Cook: 40 min
Servings: 2
Dinner

This Mexican Quiche PCOS Recipe - Mexican Quiche with Black Beans and Corn is a PCOS-friendly recipe with 350 calories, 20g protein, and 30g carbs per serving. Ready in 55 minutes. High in fiber (7g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories
20g Protein
30g Carbs
15g Fat
Grocery list: canned black beans, frozen corn, large eggs, milk, shredded cheddar cheese, bell pepper, onion, salt, black pepper, cumin, chili powder, pre-made pie crust. This recipe is low in GI, making it perfect for those managing PCOS.

Ingredients

  • 1 cup black beans (canned, rinsed and drained)
  • 1 cup corn (frozen, thawed)
  • 4 large eggs
  • 1 cup milk
  • 1 cup shredded cheddar cheese
  • 1/2 cup chopped bell pepper
  • 1/2 cup chopped onion
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon cumin
  • 1/4 teaspoon chili powder
  • 1 pre-made pie crust

Instructions

  1. Preheat oven to 375°F (190°C).
  2. Spread beans and corn over the bottom of the pie crust.
  3. In a bowl, whisk together eggs, milk, salt, black pepper, cumin, and chili powder.
  4. Stir in cheese, bell pepper, and onion.
  5. Pour the egg mixture over the beans and corn in the pie crust.
  6. Bake for 35-40 minutes, or until the center is set and the top is golden.
  7. Let the quiche cool for a few minutes before slicing and serving.
This Mexican Quiche is packed with protein and fiber, essential nutrients for managing PCOS. The black beans and corn are low in GI, helping to maintain stable blood sugar levels. The eggs provide a good source of vitamin D and B vitamins, which are important for hormone balance and energy levels. The cheese adds calcium for bone health. This recipe is not only delicious, but also quick and easy to prepare, making it perfect for those with busy lifestyles.

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.

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.

1
Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals
2
Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule
3
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

Yes, this Mexican Quiche PCOS Recipe - Mexican Quiche with Black Beans and Corn recipe is designed to be PCOS-friendly. At 350 calories per serving with 20g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.

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.

Per serving: 350 calories, 20g protein (23%), 30g carbs, 15g fat. Plus 7g 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 350 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 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

Register or log in to add a comment

Cook Another PCOS-Friendly Dinner

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

PCOS-Friendly Pão Alentejano (Portuguese Country Bread) PCOS-Friendly Parotta (Indian Layered Flatbread) PCOS Friendly Christmas Cookie Ice Cream Style Pancakes PCOS-Friendly Hemp Heart and Avocado Savory Pancakes PCOS Support: Collagen Protein Pancakes Hormone-Balancing PCOS Breakfast: Tallow-Fried Eggs with Greens
Browse All Dinner Recipes

Check the Ingredients

Want to know if a specific ingredient is good for PCOS? Check it instantly.

Open the PCOS Food Checker

PCOS Nutrition Guides

PCOS and Cruciferous Vegetables: Benefits for Hormonal Balance PCOS and Exercise: Why Regular Exercise is Crucial for Managing Symptoms PCOS and Fiber: Why It’s Essential for Hormonal and Metabolic Health More PCOS Articles...

More PCOS-Friendly Recipes

Pesto Shrimp Pasta Toss Recipe Peach Noodle Kugel Slow-Cooked Italian Sausage Pasta Sauce with Spaghetti Roasted Quail Stuffed with Veal over Creamy Goat Cheese Grits with a Maderia Reduction Carrot and Cumin Salad Browse All Recipes...