PCOS-Approved Egg White and Veggie Quiche - PCOS-Friendly Recipe

Prep: 10 min

Cook: 25 min

Servings: 2

Breakfast

This PCOS-Approved Egg White and Veggie Quiche is a PCOS-friendly recipe with 250 calories, 20g protein, and 15g carbs per serving. Ready in 35 minutes. High in fiber (2g), which supports insulin sensitivity.

Nutrition per Serving

250 Calories

20g Protein

15g Carbs

10g Fat

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

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

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

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.

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Frequently Asked Questions

Is PCOS-Approved Egg White and Veggie Quiche good for PCOS?

Yes, this PCOS-Approved Egg White and Veggie Quiche recipe is designed to be PCOS-friendly. At 250 calories per serving with 20g 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 PCOS-Approved Egg White and Veggie Quiche?

This recipe takes about 35 minutes total. Prep time is 10 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 250 calories, 20g protein (32%), 15g carbs, 10g 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 250 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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