Quiche PCOS Recipe - Cauliflower and Cheese Quiche - PCOS-Friendly Recipe

Prep: 15 min

Cook: 35 min

Servings: 2

Dinner

This Quiche PCOS Recipe - Cauliflower and Cheese Quiche is a PCOS-friendly recipe with 320 calories, 18g protein, and 15g carbs per serving. Ready in 50 minutes. High in fiber (3g), which supports insulin sensitivity.

Nutrition per Serving

320 Calories

18g Protein

15g Carbs

20g Fat

Grocery list: 1 medium cauliflower, cheddar cheese, 4 large eggs, milk, salt, black pepper, nutmeg, dried basil. This recipe has a low Glycemic Index due to the use of cauliflower instead of a traditional pastry crust.

Ingredients

1 medium cauliflower (500g)
1 cup shredded cheddar cheese (113g)
4 large eggs
1/2 cup milk (120ml)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon nutmeg
1/2 teaspoon dried basil

Instructions

Preheat oven to 350°F (175°C).
Cut the cauliflower into florets and steam until tender.
In a large bowl, combine the steamed cauliflower, cheese, eggs, milk, and spices.
Pour the mixture into a greased pie dish.
Bake for 30-35 minutes or until the quiche is set and golden.
Allow to cool for a few minutes before serving.

This Cauliflower and Cheese Quiche is a fantastic PCOS-friendly meal. It's packed with protein and healthy fats, which can help manage blood sugar levels and reduce inflammation. The cauliflower provides a good source of fiber and has a low Glycemic Index, which is beneficial for managing PCOS. The cheese and eggs provide a good source of calcium and vitamin D, which are important for bone health. This recipe is also quick and easy to prepare, making it perfect for a busy weeknight dinner.

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.

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 Quiche PCOS Recipe - Cauliflower and Cheese Quiche good for PCOS?

Yes, this Quiche PCOS Recipe - Cauliflower and Cheese Quiche recipe is designed to be PCOS-friendly. At 320 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.

How long does it take to make Quiche PCOS Recipe - Cauliflower and Cheese Quiche?

This recipe takes about 50 minutes total. Prep time is 15 minutes and cook time is 35 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 320 calories, 18g protein (23%), 15g carbs, 20g fat. Plus 3g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. At 320 calories, it fits within typical PCOS meal plan targets for Dinner. 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 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