Hormone-Balancing Quiche - Crustless Spinach and Egg White Quiche - PCOS-Friendly Recipe
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.
Stop Second-Guessing Every Meal
Get Your Personal Guide - $9Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment