PCOS Vitamin D Fortified Meal - Mushroom and Spinach Quiche with Almond Flour Crust - PCOS-Friendly Recipe
This PCOS Vitamin D Fortified Meal - Mushroom and Spinach Quiche with Almond Flour Crust is a PCOS-friendly recipe with 450 calories, 20g protein, and 15g carbs per serving. Ready in 55 minutes. High in fiber (6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- For the crust: 2 cups almond flour (200g)
- 1/4 cup melted butter (60g)
- 1/2 tsp salt (2.5g); For the filling: 1 cup chopped spinach (30g)
- 1 cup sliced mushrooms (70g)
- 4 large eggs
- 1/2 cup heavy cream (120ml)
- 1/2 cup shredded cheddar cheese (50g), Salt and pepper to taste
Instructions
- Preheat the oven to 350F (175C).
- Mix almond flour, melted butter, and salt in a bowl. Press the mixture into a pie dish.
- Bake the crust for 10 minutes.
- While the crust is baking, sauté the spinach and mushrooms until tender.
- In a separate bowl, whisk together the eggs and cream. Stir in the cheese, spinach, and mushrooms. Season with salt and pepper.
- Pour the egg mixture into the baked crust.
- Bake for 30 minutes, or until the quiche is set and lightly browned on top.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Spinach, Eggs.
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. Eggs are a good source o...
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this PCOS Vitamin D Fortified Meal - Mushroom and Spinach Quiche with Almond Flour Crust recipe is designed to be PCOS-friendly. At 450 calories per serving with 20g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g 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: 450 calories, 20g protein (18%), 15g carbs, 35g fat. Plus 6g 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 Dinner. At 450 calories, it fits within typical PCOS meal plan targets for Dinner. 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment