Pumpkin Quiche with Quinoa Crust - PCOS-Friendly Recipe
This Pumpkin Quiche with Quinoa Crust is a PCOS-friendly recipe with 105 calories, 6g protein, and 14g carbs per serving. Ready in 84 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Quinoa Crust
- Cooking Spray
- 2 cups cooked quinoa
- 1 tablespoon reduced-fat cream cheese, softened
- 1 egg white
- Quiche Filling
- 1 cup 1% milk
- 2 large eggs
- 1 teaspoon chopped fresh thyme
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- ¼ teaspoon ground nutmeg
- 1 cup canned pumpkin purée
Instructions
- Preheat the oven to 400 degrees F. Coat an 8-inch baking pan with cooking spray. Set aside.
- Mix together the cooked quinoa, cream cheese, and egg in a medium bowl until thoroughly combined. Cover and refrigerate for 1 hour.
- Press the quinoa crust mixture into the bottom and up the sides of the pie pan. Bake the crust for 10 minutes, remove from oven and set aside. Turn the oven down to 350 degrees F.
- In a large bowl, whisk together the quiche filling ingredients until well blended and frothy.
- Gently pour the pumpkin mixture into the partially-cooked quinoa crust. Bake for 45-50 minutes or until set.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Pumpkin Quiche with Quinoa Crust contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Quinoa: Has a lower glycemic index than most grains, making it ideal for PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Pumpkin Quiche with Quinoa Crust can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Quinoa, Eggs.
Quinoa is a highly nutritious grain that is particularly beneficial for individuals with PCOS. This gluten-free grain is a complete protein, containing all nine essential amino acids that the body cannot produce on its own. This makes quinoa an excellent choice for those looking to maintain muscle mass and support overall body functions. But what makes quinoa stand out for PCOS management? One of the key benefits of quinoa is its high magnesium content. Magnesium plays a vital role in regulating...
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Frequently Asked Questions
Yes, this Pumpkin Quiche with Quinoa Crust recipe is designed to be PCOS-friendly. At 105 calories per serving with 6g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 84 minutes total. Prep time is 24 minutes and cook time is 60 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 105 calories, 6g protein (23%), 14g carbs, 3g fat. Plus 2g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Lunch. At 105 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 8 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.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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