Quiche PCOS Recipe - Kale and Mushroom Quiche - PCOS-Friendly Recipe

Prep: 15 min

Cook: 35 min

Servings: 2

Dinner

This Quiche PCOS Recipe - Kale and Mushroom Quiche is a PCOS-friendly recipe with 250 calories, 12g protein, and 18g carbs per serving. Ready in 50 minutes. High in fiber (2g), which supports insulin sensitivity.

Nutrition per Serving

250 Calories

12g Protein

18g Carbs

15g Fat

Grocery list: kale, mushrooms, onion, eggs, almond milk, cheddar cheese, whole wheat pie crust. This recipe has a low GI due to the whole wheat crust and high fiber content from the kale and mushrooms.

Ingredients

1 cup kale (chopped
1 cup mushrooms (sliced
1/2 onion (chopped
4 eggs
1/2 cup almond milk (120ml)
1/2 cup cheddar cheese (shredded
1 pre-made whole wheat pie crust, salt and pepper to taste

Instructions

Preheat oven to 375F (190C).
Sauté onions, mushrooms, and kale until tender.
In a separate bowl, whisk together eggs, almond milk, salt, and pepper.
Spread the sautéed vegetables evenly on the pie crust.
Pour the egg mixture over the vegetables.
Sprinkle cheese on top.
Bake for 30-35 minutes or until the quiche is set and lightly browned.

This PCOS-friendly quiche is packed with nutrients beneficial for managing PCOS symptoms. Kale is high in fiber and aids in digestion and detoxification. Mushrooms are rich in vitamin D, which is crucial for insulin resistance. The whole wheat crust keeps the GI low, helping to maintain steady blood sugar levels. This recipe is easy to prepare, providing a sense of empowerment and control over your diet.

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 - Kale and Mushroom Quiche good for PCOS?

Yes, this Quiche PCOS Recipe - Kale and Mushroom Quiche recipe is designed to be PCOS-friendly. At 250 calories per serving with 12g 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 Quiche PCOS Recipe - Kale and Mushroom 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: 250 calories, 12g protein (19%), 18g carbs, 15g 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 Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. At 250 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 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 Dinner Recipes