PCOS Cauliflower Crust Quiche - Asparagus and Gruyere Cauliflower Crust Quiche - PCOS-Friendly Recipe
This PCOS Cauliflower Crust Quiche - Asparagus and Gruyere Cauliflower Crust 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
- 1 medium cauliflower (600g)
- 1/2 cup of shredded Gruyere cheese (50g)
- 1 cup of chopped asparagus (134g)
- 4 large eggs
- 1/2 cup of milk (120ml), Salt and pepper to taste
Instructions
- Preheat oven to 400F (200C).
- Grate the cauliflower and microwave for 5 minutes.
- Mix cauliflower, 1 egg, and half the cheese to form the crust.
- Press mixture into a pie dish and bake for 15 minutes.
- Saute asparagus until tender.
- Whisk remaining eggs, milk, salt, and pepper.
- Spread asparagus over crust, pour egg mixture on top, and sprinkle remaining cheese.
- Bake for 20 minutes or until set.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Asparagus, Eggs.
Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...
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Frequently Asked Questions
Yes, this PCOS Cauliflower Crust Quiche - Asparagus and Gruyere Cauliflower Crust 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 20 minutes and cook time is 35 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 18g protein (21%), 15g carbs, 20g 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.
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