Leek and Bacon Quiche - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 cub vegetable bouillon
- 1 second olive oil cooking spray
- 1 cup pieces bacon
- 3 large eggs
- 1 cup fat free sour cream
- 4 tbsps parmesan cheese
- 1 tbsp chervil
- 1 tsp dried thyme
- 1 leek
- 1/2 cup chopped onion
- 3 medium spring onion
- 10 sheets phyllo dough
Instructions
- Dice bacon and pan fry until crispy. Discard fat.
- Add leek, bouillon and onions to the pan and sauté lightly.
- Mix all other ingredients in a bowl to form a custard.
- Coat a large cast iron skillet or equivalent round baking dish with oil and layer with phyllo dough. A cast iron skillet with produce a nicer crust.
- Transfer bacon and leek mixture to the phyllo dough lined skillet and spread evenly. Cover with the custard mix. Optional to sprinkle with parmesan cheese.
- Bake at 350 °F (175 °C) until a knife inserted in the center pulls out clean. Approximately 30-40 minutes.
- Slice and serve warm or cold.
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 Leek and Bacon Quiche contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 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 Leek and Bacon 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: Eggs.
Eggs are a good source of protein, vitamins, and minerals. They are particularly high in choline, which is important for brain health. Eggs also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Including eggs in your diet can help provide essential nutrients without significantly raising blood sugar levels, making them a suitable option for managing PCOS symptoms.
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