This PCOS Cauliflower Crust Quiche - Sun-Dried Tomato and Goat Cheese Cauliflower Quiche is a PCOS-friendly recipe with 350 calories, 18g protein, and 15g carbs per serving. Ready in 55 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat oven to 400F/200C.
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Grate cauliflower and squeeze out excess moisture.
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Mix cauliflower, 1 egg, salt and pepper to form crust.
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Press crust into pie dish and bake for 15 minutes.
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While crust is baking, whisk together remaining eggs and almond milk.
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Stir in sun-dried tomatoes and goat cheese.
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Pour mixture into baked crust and bake for 25 minutes or until set.
Why this PCOS Cauliflower Crust Quiche - Sun-Dried Tomato and Goat Cheese Cauliflower Quiche works for PCOS
This PCOS Cauliflower Crust Quiche - Sun-Dried Tomato and Goat Cheese Cauliflower Quiche delivers 18g 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.
The 15g of carbohydrates here come paired with 5g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Fat makes up about 64% 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.
Eating a substantial breakfast like this PCOS Cauliflower Crust Quiche - Sun-Dried Tomato and Goat Cheese Cauliflower Quiche is one of the highest-leverage moves you can make for PCOS. In the Jakubowicz et al. 2013 trial published in Clinical Science, women with PCOS who front-loaded calories to breakfast reduced fasting insulin by 56% and increased ovulation rates 50%, with no change in total calories. Front-loading works because insulin sensitivity is highest in the morning and lowest at night.
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Frequently Asked Questions
Yes, this PCOS Cauliflower Crust Quiche - Sun-Dried Tomato and Goat Cheese Cauliflower Quiche recipe is designed to be PCOS-friendly. At 350 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g 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, 18g protein (21%), 15g carbs, 25g fat. Plus 5g 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 Breakfast. At 350 calories, it fits within typical PCOS meal plan targets for Breakfast. 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 Breakfast
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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