Quiche with Quinoa/Rice Crust - PCOS-Friendly Recipe
This Quiche with Quinoa/Rice Crust is a PCOS-friendly recipe with 227 calories, 16.11g protein, and 32.79g carbs per serving. Ready in 65 minutes. High in fiber (3.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 cups rice & quinoa blend
- 1 large egg white
- 1 cup broccoli, chopped
- 3 large eggs
- 3/4 cup unsweetened vanilla almond milk
- 4 oz medium cheddar cheese
- 1 tbsp parsley
- 1 1/2 tbsps ground dried basil
- 1/4 sea salt
- 1/4 tsp onion powder
- 6 oz shrimp
- 1/2 cup baby spinach
Instructions
- Crust: preheat oven to 350 °F (175 °C). By hand mix quinoa and rice blend with 1 egg white in a medium sized bowl. Press into 9" pie pan sprayed with cooking spray. Bake 10 minutes or until firm.
- Quiche: preheat oven to 400 °F (205 °C). Place broccoli in center of pre-baked pie crust. Place eggs, milk, cheese, parsley, basil, salt and onion powder into blender. Begin at low speed and increase to high and blend until smooth. Pour liquid mixture over broccoli. Add shrimp. Bake 40-45 minutes or until top is brown.
- Note: instead of shrimp try turkey bacon, crab meat, fresh spinach, chopped tomatoes or peppers, etc.
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 Quiche with Quinoa/Rice Crust contribute to your health goals:
- Shrimp: Selenium supports thyroid function which is often affected in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- Quinoa: Has a lower glycemic index than most grains, making it ideal for PCOS
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Quiche with Quinoa/Rice 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: Broccoli, Spinach, Basil.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this Quiche with Quinoa/Rice Crust recipe is designed to be PCOS-friendly. At 227 calories per serving with 16.11g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 65 minutes total. Prep time is 55 minutes and cook time is 10 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 227 calories, 16.11g protein (28%), 32.79g carbs, 9.5g fat. Plus 3.8g 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 Dinner. At 227 calories, it fits within typical PCOS meal plan targets for Dinner. 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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