Quiche PCOS Recipe - Spinach and Mushroom Quiche - PCOS-Friendly Recipe

Prep: 15 min

Cook: 35 min

Servings: 2

Dinner

This Quiche PCOS Recipe - Spinach and Mushroom Quiche is a PCOS-friendly recipe with 320 calories, 14g protein, and 22g carbs per serving. Ready in 50 minutes. High in fiber (2g), which supports insulin sensitivity.

Nutrition per Serving

320 Calories

14g Protein

22g Carbs

20g Fat

Grocery list: spinach, mushrooms, onions, garlic, eggs, milk, cheese, pie crust. This recipe has a low GI, making it perfect for PCOS management.

Ingredients

1 cup spinach (30g)
1 cup sliced mushrooms (70g)
1/2 cup diced onions (75g)
1 clove garlic
4 eggs
1/2 cup milk (120ml)
1/2 cup shredded cheese (50g)
1 pre-made pie crust, Salt and pepper to taste

Instructions

Preheat oven to 375°F (190°C).
Sauté onions, garlic, mushrooms, and spinach in a pan until softened.
In a bowl, whisk together eggs and milk. Season with salt and pepper.
Spread the sautéed vegetables evenly on the pie crust. Pour the egg mixture over the vegetables. Sprinkle with cheese.
Bake for 30-35 minutes or until the quiche is set and lightly browned.
Let it cool for a few minutes before serving.

This Spinach and Mushroom Quiche is a PCOS-friendly recipe that is high in protein and fiber, which can help regulate blood sugar levels. The eggs provide a good source of vitamin D and B vitamins, important for hormone balance in PCOS. The spinach and mushrooms add a variety of nutrients, including magnesium and zinc, which are beneficial for insulin resistance and inflammation, common issues in PCOS. This recipe is quick and easy, offering a sense of empowerment and control over your diet.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Spinach.

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

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Frequently Asked Questions

Is Quiche PCOS Recipe - Spinach and Mushroom Quiche good for PCOS?

Yes, this Quiche PCOS Recipe - Spinach and Mushroom Quiche recipe is designed to be PCOS-friendly. At 320 calories per serving with 14g 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 - Spinach 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: 320 calories, 14g protein (18%), 22g carbs, 20g 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 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

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