Crustless Spinach and Mushroom Quiche - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 teaspoon canola or corn oil
- 6 ounces Portobello mushrooms, stemmed and sliced
- 3 medium green onions, chopped
- 2 tablespoons port
- 2 medium garlic cloves, minced
- 1 cup (about 2 ½ ounces) frozen chopped spinach, thawed and squeezed dry
- 1 teaspoon cornstarch
- ¾ cup fat-free milk
- ½ cup egg substitute
- ¼ cup plus 2 tablespoons shredded part-skim mozzarella cheese
- 1 tablespoon shredded or grated Parmesan Cheese
- 1/8 tablespoon pepper
- Pinch of nutmeg
Instructions
- Preheat the oven to 350? F. Lightly spray two 10-ounce ovenproof custard cups or individual pie pans with cooking spray. Place on a shallow baking sheet.
- In a large non-stick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the mushrooms and green onions for 2 minutes, stirring occasionally. Stir in the port. Reduce the heat to medium low and cook for 3 to 4 minutes, or until all the liquid is absorbed. Stir in the garlic and cook for 30 seconds to 1 minute, or until fragrant. Remove from heat. Add the spinach. Using a spoon, separate it into small pieces.
- Put the cornstarch in a medium bowl. Pour in the milk, whisking to dissolve. Whisk in the remaining ingredients. Stir in the mushroom mixture. Pour into custard cups.
- Bake for 30 minutes, or until the centers are puffed and set (don’t jiggle when gently shaken). Let stand for 5 minutes before serving.
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 Crustless Spinach and Mushroom Quiche contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Crustless Spinach and Mushroom Quiche 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: 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 a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not 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