The numbers and ingredients that make this recipe work for PCOS. Macros are per serving.
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Nutrition:
Nutrition:
Calories: 113.8
Total Fat: 3.7 g
Sat Fat: 1.2g
Poly Fat: .5g
Mono Fat: .9g
Cholesterol: 64.7 mg
Sodium: 235.5 mg
Potassium: 163.8 mg
Total Carbs: 10.9g
Fiber: 1.8 g
Sugars: 4 g
Protein 8.1 g
Recipe: Crustless Kale & Quinoa Quiche (Makes 6 servings)
Prep Time: 20 minutes
Total Time: 55 minutes
Ingredients
2 eggs
4 egg whites
1 cup of Silk Pure Almond Unsweetened Original
4 Laughing Cow Mozzarella, Sun Dried-Tomato & Basil Wedges
1 cup cooked/chopped kale
1 chopped clove of garlic
1 small onion diced and sautéed
1/4 cup of quinoa
1 tsp salt
1/2 tsp pepper
dash of cayenne
Cook quinoa according to package. Chop onion and saute with a little spray of extra virgin olive oil. Preheat oven to 400F. Remove stems from kale leaves. Add chopped garlic and kale to sauteed onions. Cook for an additional 3-5 minutes or until kale is wilted. Place quinoa in the bottom of a pie dish. Combine the eggs, egg whites, milk, wedges, salt, pepper and cayenne. Blend well or until cheese is broken up or consistent throughout. Add in the sauteed veggies. Stir. Pour on top of quinoa. Bake in the center of your oven at 400 for 15 minutes then turn down to 350 for an additional 25 minutes.
Why this Kale & Quinoa Crustless Quiche: Healthy Recipe works for PCOS
Eating a substantial breakfast like this Kale & Quinoa Crustless Quiche: Healthy Recipe is one of the highest-leverage moves you can make for PCOS. In the Jakubowicz et al. 2013 trial published in Clinical Science, women with PCOS who front-loaded calories to breakfast reduced fasting insulin by 56% and increased ovulation rates 50%, with no change in total calories. Front-loading works because insulin sensitivity is highest in the morning and lowest at night.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Kale, Basil.
Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
1
Take the 60-Second QuizTell us your PCOS type, preferences, and goals
2
Get Your 7-Day Meal PlanPersonalized meals, grocery list, and prep schedule
3
Stop Guessing Every DayKnow exactly what to eat, with recipes like this one built in
Is Kale & Quinoa Crustless Quiche: Healthy Recipe good for PCOS?
Yes, this Kale & Quinoa Crustless Quiche: Healthy Recipe recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Can I eat this for Breakfast with PCOS?
Yes, this recipe works well as a PCOS-friendly Breakfast. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
How do I fit this recipe into a PCOS meal plan?
This recipe can be part of a structured PCOS meal plan. 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.
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