This Easy Meal Prep Vegetarian PCOS Lunch - Mushroom and Spinach Quiche is a PCOS-friendly recipe with 350 calories, 15g protein, and 25g carbs per serving. Ready in 55 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat the oven to 375F (190C). In a pan, sauté the mushrooms until they are soft. Add the spinach and cook until it wilts. In a bowl, whisk together the eggs, milk, salt, and pepper. Stir in the cheese. Spread the spinach and mushrooms evenly over the pie crust. Pour the egg mixture over the vegetables. Bake for 35-40 minutes or until the quiche is set and lightly browned. Let it cool before serving.
Why this Easy Meal Prep Vegetarian PCOS Lunch - Mushroom and Spinach Quiche works for PCOS
This Easy Meal Prep Vegetarian PCOS Lunch - Mushroom and Spinach Quiche delivers 15g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 25g of carbohydrates per serving, this Easy Meal Prep Vegetarian PCOS Lunch - Mushroom and Spinach Quiche 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 51% 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.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Easy Meal Prep Vegetarian PCOS Lunch - Mushroom and Spinach Quiche that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
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Frequently Asked Questions
Yes, this Easy Meal Prep Vegetarian PCOS Lunch - Mushroom and Spinach Quiche recipe is designed to be PCOS-friendly. At 350 calories per serving with 15g 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 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.
Per serving: 350 calories, 15g protein (17%), 25g carbs, 20g 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 Lunch. At 350 calories, it fits within typical PCOS meal plan targets for Lunch. 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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