Hormone-Balancing Quiche - Crustless Spinach and Egg White Quiche - PCOS-Friendly Recipe

Prep: 10 min

Cook: 20 min

Servings: 2

Breakfast

This Hormone-Balancing Quiche - Crustless Spinach and Egg White Quiche is a PCOS-friendly recipe with 150 calories, 12g protein, and 10g carbs per serving. Ready in 30 minutes. High in fiber (2g), which supports insulin sensitivity.

Nutrition per Serving

150 Calories

12g Protein

10g Carbs

5g Fat

Grocery list: Fresh spinach, egg whites, low-fat feta cheese, onion, garlic, olive oil, salt, and pepper. This recipe has a low Glycemic Index due to the high fiber content in spinach and the protein in egg whites.

Ingredients

1 cup of fresh spinach (30g)
4 egg whites (120g)
1/2 cup of low-fat feta cheese (75g)
1/2 onion (50g)
1 clove of garlic
1/2 teaspoon of olive oil (2.5ml), Salt and pepper to taste

Instructions

Preheat the oven to 350°F (175°C).
In a pan, heat the olive oil and sauté the onion and garlic until translucent.
Add the spinach and cook until wilted.
In a bowl, whisk the egg whites and add the cooked spinach mixture.
Crumble the feta cheese into the mixture and season with salt and pepper.
Pour the mixture into a non-stick baking dish.
Bake for 20 minutes or until the quiche is set and lightly browned.

This Hormone-Balancing Quiche is a quick and easy recipe that's perfect for those with PCOS. The high protein content from the egg whites helps to keep you full and satisfied, while the spinach provides a good source of fiber and iron. The low-fat feta cheese adds a delicious tangy flavor without adding too much fat. This recipe is also low in Glycemic Index, making it ideal for managing blood sugar levels. Eating a diet rich in low GI foods can help manage PCOS symptoms.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Spinach.

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.

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Frequently Asked Questions

Is Hormone-Balancing Quiche - Crustless Spinach and Egg White Quiche good for PCOS?

Yes, this Hormone-Balancing Quiche - Crustless Spinach and Egg White Quiche recipe is designed to be PCOS-friendly. At 150 calories per serving with 12g 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 Hormone-Balancing Quiche - Crustless Spinach and Egg White Quiche?

This recipe takes about 30 minutes total. Prep time is 10 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 150 calories, 12g protein (32%), 10g carbs, 5g 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 150 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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