Spring Salad with Tarragon Vinaigrette - PCOS-Friendly Recipe
This Spring Salad with Tarragon Vinaigrette is a PCOS-friendly recipe with 281 calories, 22.33g protein, and 10.09g carbs per serving. Ready in 35 minutes. High in fiber (4.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 extra large egg
- 1 dash pepper
- 1/4 tsp leaves tarragon
- 1 tsp or 1 packet dijon mustard
- 1 dash salt
- 1 oz red wine vinegar
- 1 tbsp olive oil
- 5 small olives
- 10 spears medium asparagus
- 1 clove garlic
- 5 oz mixed salad greens
- 1 cup cherry tomatoes
- 4 oz sardine
Instructions
- Whisk vinegar, oil, mustard, tarragon, salt and pepper in a small bowl. Add garlic and set aside.
- Bring 1" of water to a boil in a medium skillet. Add asparagus, stirring to submerge if necessary, and cook until bright green and crisp-tender, about 3 minutes.
- Drain and place under cold running water until cooled.
- Peel and slice eggs. Divide salad greens between 2 plates and top with the eggs, asparagus, tomatoes, sardines and olives (if using).
- Remove the garlic from the dressing, stir to combine and drizzle over the salads.
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 Spring Salad with Tarragon Vinaigrette contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Asparagus: Supports gut health and provides anti-inflammatory nutrients
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 Spring Salad with Tarragon Vinaigrette 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: Asparagus.
Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...
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Frequently Asked Questions
Yes, this Spring Salad with Tarragon Vinaigrette recipe is designed to be PCOS-friendly. At 281 calories per serving with 22.33g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 30 minutes and cook time is 5 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 281 calories, 22.33g protein (32%), 10.09g carbs, 17.6g fat. Plus 4.6g 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 Dinner. At 281 calories, it fits within typical PCOS meal plan targets for Dinner. 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 Dinner
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