Lunch: Easy Meal Prep Vegetarian PCOS Lunch - Mushroom and Spinach Quiche

This recipe includes a grocery list of spinach, mushrooms, eggs, low-fat milk, cheddar cheese, and a whole wheat pie crust. The GI of these ingredients is low, which is beneficial for PCOS.

This mushroom and spinach quiche is a great source of protein, calcium, and iron, which are important for managing PCOS. The low GI ingredients help to maintain stable blood sugar levels, providing a sense of control and optimism. The recipe is easy to prepare and can be personalized to taste, offering variety and flexibility in meal planning.

Prep Time: 15 mins

Cook Time: 40 mins

Total Time: 55 mins

This recipe includes superfoods such as:

spinach

Health benefits of Easy Meal Prep Vegetarian PCOS Lunch - Mushroom and Spinach Quiche

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.

Ingredients

1 cup of chopped spinach (30g), 1 cup of sliced mushrooms (70g), 4 large eggs, 1/2 cup of low-fat milk (120ml), 1/2 cup of shredded cheddar cheese (50g), 1 pre-made whole wheat pie crust, salt and pepper to taste

Instructions

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.

Share Easy Meal Prep Vegetarian PCOS Lunch - Mushroom and Spinach Quiche