Whole Wheat Gemelli Pasta Salad - PCOS-Friendly Recipe
This Whole Wheat Gemelli Pasta Salad is a PCOS-friendly recipe with 248 calories, 6.71g protein, and 34.12g carbs per serving. Ready in 70 minutes. High in fiber (5.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 1/3 cups dry organic whole wheat gemelli
- 1/4 cup mayonnaise
- 1/4 tsp Cajun seasoning
- 1 second spray olive oil
- 1 cup black beans
- 1/3 cup sweet bell pepper, chopped
- 1/2 cup celery, chopped
Instructions
- Cook pasta according to package directions. Drain but do not rinse. Lightly spray drained pasta while still hot with olive oil spray, toss and spray again. Toss to coat all the pasta. Allow to cool to room temperature, 15-30 minutes.
- While pasta is cooling, chop bell pepper (use red, yellow, and/or orange sweet bell pepper) and celery. Drain black beans.
- When pasta is cooled, pour into mixing bowl and add the chopped bell pepper, celery, black beans and mayonnaise.
- Add Cajun seasoning to taste. Stir well, coating all pasta and vegetables with mayonnaise.
- Pour into covered container and refrigerate until well chilled.
- Note: diced cooked chicken can be added. Immediately before serving add sliced avocado and/or finely shredded Mozzarella cheese.
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 Gemelli Pasta Salad contribute to your health goals:
- Black bean: Support blood sugar control and provide sustained energy
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, and 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 Gemelli 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.
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Frequently Asked Questions
Yes, this Whole Wheat Gemelli Pasta Salad recipe is designed to be PCOS-friendly. At 248 calories per serving with 6.71g of protein, it supports balanced blood sugar and hormonal health. It also provides 5.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 70 minutes total. Prep time is 60 minutes and cook time is 10 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 248 calories, 6.71g protein (11%), 34.12g carbs, 10.81g fat. Plus 5.4g 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 248 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 4 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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