Crustless Spinach and Mushroom Quiche - PCOS-Friendly Recipe
This Crustless Spinach and Mushroom Quiche is a PCOS-friendly recipe with 205 calories, 20g protein, and 16g carbs per serving. Ready in 62 minutes. High in fiber (3g), which supports insulin sensitivity.
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.
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Frequently Asked Questions
Yes, this Crustless Spinach and Mushroom Quiche recipe is designed to be PCOS-friendly. At 205 calories per serving with 20g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 62 minutes total. Prep time is 24 minutes and cook time is 38 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 205 calories, 20g protein (39%), 16g carbs, 7g fat. Plus 3g 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 Breakfast. At 205 calories, it fits within typical PCOS meal plan targets for Breakfast. 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 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.
Cook Another PCOS-Friendly Breakfast
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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