Quiche PCOS Recipe - Asparagus and Goat Cheese Quiche - PCOS-Friendly Recipe

Prep: 15 min

Cook: 40 min

Servings: 2

Breakfast

This Quiche PCOS Recipe - Asparagus and Goat Cheese Quiche is a PCOS-friendly recipe with 350 calories, 18g protein, and 20g carbs per serving. Ready in 55 minutes. High in fiber (4g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

18g Protein

20g Carbs

20g Fat

Grocery list: 1 bunch asparagus, 4 large eggs, 1 cup goat cheese, 1/2 cup almond milk, 1 pre-made whole wheat pie crust. This recipe has a low GI due to the use of whole wheat and asparagus.

Ingredients

1 bunch asparagus (trimmed and cut into 1-inch pieces)
4 large eggs
1 cup goat cheese
1/2 cup almond milk
1/2 teaspoon salt
1/4 teaspoon black pepper
1 pre-made whole wheat pie crust

Instructions

Preheat oven to 375°F (190°C).
Steam asparagus until just tender, about 4 minutes.
In a large bowl, whisk together eggs, goat cheese, almond milk, salt, and pepper.
Spread asparagus evenly in the pie crust. Pour egg mixture over asparagus.
Bake for 35-40 minutes, or until set and lightly browned.
Let quiche cool for 10 minutes before cutting into slices.

This Asparagus and Goat Cheese Quiche is a healthy and delicious breakfast option for those with PCOS. The asparagus is a great source of fiber, which helps regulate blood sugar levels, while the eggs and goat cheese provide a good source of protein. The whole wheat crust adds additional fiber and keeps the GI low. This recipe is quick and easy to make, providing a sense of control and empowerment over your diet.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Asparagus, Eggs.

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...

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Frequently Asked Questions

Is Quiche PCOS Recipe - Asparagus and Goat Cheese Quiche good for PCOS?

Yes, this Quiche PCOS Recipe - Asparagus and Goat Cheese 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 4g of fiber, which helps with insulin sensitivity.

How long does it take to make Quiche PCOS Recipe - Asparagus and Goat Cheese 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 4g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Breakfast with PCOS?

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

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