Cheesy Zucchini and Quinoa Frittata - PCOS-Friendly Recipe

Prep: 10 min

Cook: 50 min

Servings: 2

Breakfast

This Cheesy Zucchini and Quinoa Frittata is a PCOS-friendly recipe with 320 calories, 18g protein, and 28g carbs per serving. Ready in 60 minutes. High in fiber (3g), which supports insulin sensitivity.

Nutrition per Serving

320 Calories

18g Protein

28g Carbs

15g Fat

Grocery list: quinoa, zucchini, large eggs, shredded cheddar cheese, salt, black pepper. This recipe is low in GI, making it perfect for PCOS.

Ingredients

1 cup quinoa (170g)
2 cups water (480ml)
1 medium zucchini (200g)
4 large eggs
1/2 cup shredded cheddar cheese (50g)
1/2 teaspoon salt (2.5g)
1/4 teaspoon black pepper (0.5g)

Instructions

Rinse quinoa under cold water.
Bring quinoa and water to a boil in a medium saucepan. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, 15 to 20 minutes.
Preheat oven to 375 degrees F (190 degrees C).
Grate zucchini and squeeze out excess moisture.
In a large bowl, whisk together eggs, cheese, salt, and pepper. Stir in cooked quinoa and zucchini.
Pour mixture into a greased baking dish.
Bake in preheated oven until set and lightly browned on top, about 30 minutes.

This Cheesy Zucchini and Quinoa Frittata is a perfect PCOS-friendly breakfast. It's packed with protein from the eggs and quinoa, which helps to keep you full and satisfied. The zucchini adds a dose of fiber and vitamins. Quinoa is a low GI food, meaning it won't spike your blood sugar levels. This recipe is also rich in important nutrients for PCOS such as magnesium, B vitamins, and zinc.

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Frequently Asked Questions

Is Cheesy Zucchini and Quinoa Frittata good for PCOS?

Yes, this Cheesy Zucchini and Quinoa Frittata recipe is designed to be PCOS-friendly. At 320 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.

How long does it take to make Cheesy Zucchini and Quinoa Frittata?

This recipe takes about 60 minutes total. Prep time is 10 minutes and cook time is 50 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 320 calories, 18g protein (23%), 28g carbs, 15g fat. Plus 3g 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 320 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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