Tuna Rice Balls - PCOS-Friendly Recipe
This Tuna Rice Balls is a PCOS-friendly recipe with 149 calories, 7.05g protein, and 20.9g carbs per serving. Ready in 80 minutes. High in fiber (1.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 6 tbsp rice vinegar
- 1 tsp sugar
- 1 medium bell pepper
- 1 can tuna
- 1 dash salt
- 1 tbsp mayo
- 3/4 avocado
- 9 tbsps sesame seeds
- 2 cups white rice
Instructions
- Cook rice then add vinegar sugar and salt.
- Cut everything up and mix. Create half balls fill with mixture then make other half of ball.
- Roll in sesame seeds.
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 Rice Balls contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Avocado: Healthy fats support hormone production and help reduce inflammation
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Sesame: Provide calcium, iron, and zinc beneficial for 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 Tuna Rice Balls 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: Sesame Seeds, Tuna.
Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production. 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.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Tuna Rice Balls recipe is designed to be PCOS-friendly. At 149 calories per serving with 7.05g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 80 minutes total. Prep time is 20 minutes and cook time is 60 minutes. It makes 18 servings, so you can meal prep for multiple days.
Per serving: 149 calories, 7.05g protein (19%), 20.9g carbs, 4.04g fat. Plus 1.5g 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 Appetizer. At 149 calories, it fits within typical PCOS meal plan targets for Appetizer. 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 18 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 Appetizer
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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