PCOS Cauliflower Crust Quiche - Spinach and Feta Cauliflower Crust Quiche - PCOS-Friendly Recipe

Prep: 15 min

Cook: 40 min

Servings: 2

Breakfast

This PCOS Cauliflower Crust Quiche - Spinach and Feta Cauliflower Crust Quiche is a PCOS-friendly recipe with 320 calories, 18g protein, and 15g carbs per serving. Ready in 55 minutes. High in fiber (3g), which supports insulin sensitivity.

Nutrition per Serving

320 Calories

18g Protein

15g Carbs

20g Fat

Grocery list: cauliflower, eggs, Parmesan cheese, dried oregano, salt, black pepper, fresh spinach, feta cheese, milk. The cauliflower has a low GI, making it perfect for a PCOS diet.

Ingredients

1 medium cauliflower (600g)
2 eggs
1/2 cup (50g) grated Parmesan cheese
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup (30g) fresh spinach
1/2 cup (75g) crumbled feta cheese
1/4 cup (60ml) milk

Instructions

Preheat the oven to 400F (200C).
Grate the cauliflower or process in a food processor.
Microwave the cauliflower for 5 minutes.
Mix the cauliflower with eggs, Parmesan cheese, oregano, salt, and pepper.
Press the mixture into a pie dish.
Bake for 20 minutes.
Add spinach, feta cheese, and milk on top of the crust.
Bake for another 20 minutes.
Let it cool before serving.

This PCOS-friendly quiche is packed with nutrients that are beneficial for managing PCOS symptoms. The cauliflower crust provides a low GI alternative to traditional crusts, helping to regulate blood sugar levels. Spinach is high in magnesium, which can improve insulin resistance, and feta cheese provides calcium and protein. This recipe is quick and easy to prepare, offering a delicious and nutritious start to your day.

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Frequently Asked Questions

Is PCOS Cauliflower Crust Quiche - Spinach and Feta Cauliflower Crust Quiche good for PCOS?

Yes, this PCOS Cauliflower Crust Quiche - Spinach and Feta Cauliflower Crust Quiche recipe is designed to be PCOS-friendly. At 320 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Cauliflower Crust Quiche - Spinach and Feta Cauliflower Crust 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: 320 calories, 18g protein (23%), 15g carbs, 20g fat. Plus 3g 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 320 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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