Breakfast: PCOS-Approved Egg White and Veggie Quiche

Grocery list: Egg whites, spinach, bell peppers, onions, tomatoes, low-fat cheese. This recipe is low in GI, making it perfect for PCOS management.

This PCOS-friendly quiche is packed with protein from egg whites and a variety of nutrients from the vegetables. The low GI ingredients help maintain steady blood sugar levels, which is crucial for managing PCOS. The high protein content aids in satiety, making this a satisfying breakfast option. The fiber from the vegetables aids in digestion and the calcium from the cheese is beneficial for bone health.

Prep Time: 10 mins

Cook Time: 25 mins

Total Time: 35 mins

This recipe includes superfoods such as:

spinach

Ingredients

1 cup egg whites (240 ml), 1 cup chopped spinach (30 g), 1/2 cup diced bell peppers (75 g), 1/2 cup diced onions (80 g), 1/2 cup diced tomatoes (75 g), 1/2 cup shredded low-fat cheese (50 g), Salt and pepper to taste

Instructions

1. Preheat oven to 350F (175C). 2. In a non-stick pan, sauté onions and bell peppers until soft. 3. Add spinach and tomatoes, cook until wilted. 4. In a bowl, whisk egg whites, salt, and pepper. 5. Add cooked vegetables to the egg mixture. 6. Pour the mixture into a non-stick or greased baking dish. 7. Top with shredded cheese. 8. Bake for 20-25 minutes or until the eggs are set.

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