Crustless Spinach Pie - PCOS-Friendly Recipe
This Crustless Spinach Pie is a PCOS-friendly recipe with 92 calories, 10.29g protein, and 4.15g carbs per serving. Ready in 70 minutes. High in fiber (0.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 8 oz baby spinach
- 3 large eggs
- 2 cloves garlic
- 1/4 yellow onion
- 1/4 tsp black pepper
- 1 cup 1% cottage cheese
- 4 oz reduced fat mozzarella cheese
Instructions
- Use fresh spinach and wilt over low heat in pan.
- Chop onion and mince garlic.
- Combine all ingredients in medium bowl.
- Spray pie dish with non-stick spray. Pour mixture into pan.
- Bake at 350 °F (175 °C) for 45-50 minutes.
- Serve with favorite garnish and enjoy!
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 Pie 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
- 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 Pie 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, Eggs.
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. Eggs are a good source o...
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Frequently Asked Questions
Yes, this Crustless Spinach Pie recipe is designed to be PCOS-friendly. At 92 calories per serving with 10.29g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 70 minutes total. Prep time is 20 minutes and cook time is 50 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 92 calories, 10.29g protein (45%), 4.15g carbs, 4.23g fat. Plus 0.7g 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 Appetizer. At 92 calories, it fits within typical PCOS meal plan targets for Appetizer. 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 Appetizer
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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