Rice Rolls - PCOS-Friendly Recipe
This Rice Rolls is a PCOS-friendly recipe with 111 calories, 1.98g protein, and 20.28g carbs per serving. Ready in 25 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 small rice paper
- 2 leaves basil
- 2 leaves mint
- 1/4 cup strips or slices carrots
- 1/4 cup slices cucumber
- 1/2 tbsp sesame seeds
- 1/4 cup vermicelli
Instructions
- Cut cucumber into 2'' long skinny sticks. Remove stems from mint and basil sprigs.
- Take small handful of vermicelli noodles and place in bowl of boiling water until soft. Drain.
- In a large shallow bowl, fill with two inches of boiling water. Dip rice paper in bowl, allowing it to sit (no folds or wrinkles) until flimsy and soft.
- Move wet rice paper to large place and dab off excess water with tea towel.
- In the centre of the circle, place pinches of matchstick carrots, cooked vermicelli, mint, basil, cucumber and sprinkle everything with sesame seeds.
- Wrap everything up like a burrito, and voila! Rice rolls. Dip in spicy peanut sauce.
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 Rice Rolls contribute to your health goals:
- Carrot: Provide antioxidants that support overall metabolic health
- Sesame: Provide calcium, iron, and zinc beneficial for PCOS
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. 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 Rice Rolls 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: Sesame Seeds, Basil.
Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Rice Rolls recipe is designed to be PCOS-friendly. At 111 calories per serving with 1.98g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 5 minutes and cook time is 20 minutes.
Per serving: 111 calories, 1.98g protein (7%), 20.28g carbs, 2.51g fat. Plus 2g 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 111 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. 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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