This Mexican Quiche PCOS Recipe - Mexican Quiche with Chicken and Peppers is a PCOS-friendly recipe with 350 calories, 28g protein, and 20g carbs per serving. Ready in 45 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat oven to 375F (190C).
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In a skillet, heat the olive oil over medium heat. Add the chicken, peppers, and onions, and sauté until the chicken is cooked through.
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In a bowl, whisk together the eggs, almond milk, salt, pepper, cumin, and chili powder.
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Pour the egg mixture into a greased pie dish.
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Top with the cooked chicken mixture and shredded cheese.
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Bake for 25-30 minutes, or until the quiche is set and lightly browned on top.
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Allow to cool for a few minutes before slicing and serving.
Why this Mexican Quiche PCOS Recipe - Mexican Quiche with Chicken and Peppers works for PCOS
With 28g of protein per serving (about 32% of calories), this Mexican Quiche PCOS Recipe - Mexican Quiche with Chicken and Peppers sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
At 20g of carbohydrates per serving, this Mexican Quiche PCOS Recipe - Mexican Quiche with Chicken and Peppers is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 46% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
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 Mexican Quiche PCOS Recipe - Mexican Quiche with Chicken and Peppers recipe is designed to be PCOS-friendly. At 350 calories per serving with 28g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 45 minutes total. Prep time is 15 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 28g protein (32%), 20g carbs, 18g fat. Plus 2g 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.
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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