Whole Wheat Pasta Salad - PCOS-Friendly Recipe
This Whole Wheat Pasta Salad is a PCOS-friendly recipe with 253 calories, 11.56g protein, and 49.74g carbs per serving. Ready in 12 minutes. High in fiber (2.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsps parmesan cheese
- 1 tbsp light lime vinaigrette
- 1 oz olives
- 1 bunch broccoli florets
- 1 cup cherry tomatoes
- 14 oz whole wheat blend rotini
Instructions
- Cook whole box of pasta - al dente. Rinse with cool water and drain well.
- Blanche broccoli till crisp-tender and rinse with cool water, and drain very well.
- Drain can of medium olives and wash tomatoes.
- Toss pasta, broccoli, cherry tomatoes, olives and dressing together.
- Refrigerate for an hour and toss with parmesan cheese. Serve.
- Note: recipe in honor of the passing of Mr. Paul Newman using Newman's Own light lime vinaigrette.
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 Whole Wheat Pasta Salad contribute to your health goals:
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Tomato: Antioxidants help combat oxidative stress 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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Whole Wheat Pasta Salad 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.
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 Whole Wheat Pasta Salad recipe is designed to be PCOS-friendly. At 253 calories per serving with 11.56g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 12 minutes total. Prep time is 12 minutes. It makes 7 servings, so you can meal prep for multiple days.
Per serving: 253 calories, 11.56g protein (18%), 49.74g carbs, 3.15g fat. Plus 2.6g 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 Side Dish. At 253 calories, it fits within typical PCOS meal plan targets for Side Dish. 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 7 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 Side Dish
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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