Tuna and Mushroom Salad - PCOS-Friendly Recipe
This Tuna and Mushroom Salad is a PCOS-friendly recipe with 239 calories, 21.35g protein, and 11.26g carbs per serving. Ready in 20 minutes. High in fiber (1.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 oz cheddar cheese, shredded
- 1 dash pepper
- 1/2 tsp salt
- 1/2 cup mayonnaise
- 2 tbsps lemon juice
- 2 stalks large celery, diced
- 1 head boston lettuce leaves, washed and dried
- 4 large mushrooms, sliced
- 1 large onion, chopped
- 2 cans chunk light tuna
Instructions
- Drain tuna and break up with a fork.
- In a medium bowl, toss together tuna, mushrooms, celery, onion, and cheese.
- Add mayonnaise, lemon juice, salt and pepper.
- Serve in lettuce leaves as a lettuce wrap, tear lettuce into pieces and serve with tuna mixture on top as a salad, roll lettuce and tuna mixture together in a whole wheat tortilla for a wrap, or stuff lettuce and tuna mixture in a pita.
- Note: for folks who normally shy away from the fungus in your food, this is a good one to try.
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 Tuna and Mushroom Salad contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
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 Tuna and Mushroom 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: Tuna, Lemon.
Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefit...
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Frequently Asked Questions
Yes, this Tuna and Mushroom Salad recipe is designed to be PCOS-friendly. At 239 calories per serving with 21.35g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 20 minutes total. Prep time is 20 minutes. It makes 5 servings, so you can meal prep for multiple days.
Per serving: 239 calories, 21.35g protein (36%), 11.26g carbs, 12.37g fat. Plus 1.4g 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 Dinner. At 239 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 5 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
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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