Pasta Salad with Tuna & Sweet Corn - PCOS-Friendly Recipe
This Pasta Salad with Tuna & Sweet Corn is a PCOS-friendly recipe with 283 calories, 19.44g protein, and 35.58g carbs per serving. Ready in 36 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tsp light olive oil
- 2 tbsps light mayonnaise
- 1/3 tbsp lemon juice
- 1 medium green onion, finely chopped
- 3 medium whole cherry tomatoes, quartered
- 1/3 cup sweet corn
- 3 1/2 oz light tuna in water
- 2 oz whole wheat pasta
Instructions
- Cook the pasta in boiling water according to the instructions on the package.
- Mix together the ingredients for the dressing, light mayonnaise, lemon juice, and light olive oil.
- Mix the cooked pasta together with the tuna, sweet corn, tomatoes, and green onion, and toss in the dressing.
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 Pasta Salad with Tuna & Sweet Corn contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Pasta Salad with Tuna & Sweet Corn 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 Pasta Salad with Tuna & Sweet Corn recipe is designed to be PCOS-friendly. At 283 calories per serving with 19.44g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 36 minutes total. Prep time is 16 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 283 calories, 19.44g protein (27%), 35.58g carbs, 8.68g fat. Plus 3g 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 Salad And Salad Dressing. At 283 calories, it fits within typical PCOS meal plan targets for Salad And Salad Dressing. 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 Salad And Salad Dressing
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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