PCOS Breakfast Quiche - Crustless Spinach and Feta Quiche - PCOS-Friendly Recipe

Prep: 10 min

Cook: 25 min

Servings: 2

Breakfast

This PCOS Breakfast Quiche - Crustless Spinach and Feta Quiche is a PCOS-friendly recipe with 250 calories, 18g protein, and 9g carbs per serving. Ready in 35 minutes. High in fiber (2g), which supports insulin sensitivity.

Nutrition per Serving

250 Calories

18g Protein

9g Carbs

15g Fat

This PCOS-friendly recipe includes eggs (low GI), spinach (high in iron and fiber), and feta cheese (low GI). Grocery list: eggs, spinach, feta cheese, onion, garlic, olive oil, salt, pepper.

Ingredients

4 large eggs (US)
200g spinach leaves (US)
100g feta cheese (US)
1/2 onion (US)
1 clove garlic (US)
1 tbsp olive oil (US), salt and pepper to taste

Instructions

Preheat your oven to 375°F (190°C).
In a pan, heat the olive oil and sauté the onion and garlic until soft.
Add the spinach and cook until wilted.
In a bowl, whisk the eggs and add the feta cheese, spinach mixture, salt, and pepper.
Pour the mixture into a greased baking dish.
Bake for 20-25 minutes or until the quiche is set and lightly browned on top.
Let it cool for a few minutes before serving.

This PCOS-friendly quiche is a nutritious start to your day, packed with protein from eggs and feta, and fiber and iron from spinach. It's low in carbs and has a low glycemic index, helping to manage insulin levels. The monounsaturated fats from olive oil and feta are beneficial for heart health. Regular consumption of such meals can help manage PCOS symptoms, giving you a sense of control and optimism about your health.

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Frequently Asked Questions

Is PCOS Breakfast Quiche - Crustless Spinach and Feta Quiche good for PCOS?

Yes, this PCOS Breakfast Quiche - Crustless Spinach and Feta Quiche recipe is designed to be PCOS-friendly. At 250 calories per serving with 18g 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 PCOS Breakfast Quiche - Crustless Spinach and Feta Quiche?

This recipe takes about 35 minutes total. Prep time is 10 minutes and cook time is 25 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, 18g protein (29%), 9g 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 Breakfast with PCOS?

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