Low Carb Falafel with Tahini Sauce - PCOS-Friendly Recipe
This Low Carb Falafel with Tahini Sauce is a PCOS-friendly recipe with 281 calories, 8g protein, and 5g carbs per serving. Ready in 38 minutes.
Nutrition per Serving
Ingredients
- 1 cup raw cauliflower, pureed
- ½ cup ground slivered almonds
- 1 Tbsp ground cumin
- ½ Tbsp ground coriander
- 1 tsp kosher salt
- ½ tsp cayenne pepper
- 1 clove garlic, minced
- 2 Tbsp fresh parsley, chopped
- 2 large eggs
- 3 Tbsp coconut flour
- Tahini sauce:
- 2 Tbsp tahini paste
- 4 Tbsp water
- 1 Tbsp lemon juice
- 1 clove garlic, minced
- 1 tsp salt
Instructions
- For the cauliflower you should end up with a cup of the puree. It takes about 1 medium head (florets only) to get that much. First chop it up with a knife, then add it to a food processor or magic bullet and pulse until it's blended but still has a grainy texture.
- You can grind the almonds in a similar manner - just don't over grind them, you want the texture.
- Combine the ground cauliflower and ground almonds in a medium bowl. Add the rest of the ingredients and stir until well blended.
- Heat a half and half mix of olive and grapeseed (or any other light oil) oil until sizzling. While it's heating, form the mix into 8 three-inch patties that are about the thickness of a hockey puck.
- Fry them four at a time until browned on one side and then flip and cook the other side. Resist the urge to flip too soon - you should see the edges turning brown before you attempt it - maybe 4 minutes or so per side. Remove to a plate lined with a paper towel to drain any excess oil.
- Serve with tahini sauce and a tomato & parsley garnish if desired.
- Tahini sauce: Blend all ingredients in a bowl. Thin with more water if you like a lighter consistency.
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 Low Carb Falafel with Tahini Sauce contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Cauliflower: Contains compounds that help balance estrogen levels
- Coconut: May support metabolism without spiking blood sugar
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Garlic: May help reduce cholesterol levels often elevated in 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. 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 Low Carb Falafel with Tahini Sauce 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: Lemon.
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Frequently Asked Questions
Yes, this Low Carb Falafel with Tahini Sauce recipe is designed to be PCOS-friendly. At 281 calories per serving with 8g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 38 minutes total. Prep time is 33 minutes and cook time is 5 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 281 calories, 8g protein (11%), 5g carbs, 24g fat. 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 Lunch. At 281 calories, it fits within typical PCOS meal plan targets for Lunch. 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 2 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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