Tomato and Mango Salsa - PCOS-Friendly Recipe
This Tomato and Mango Salsa is a PCOS-friendly recipe with 60 calories, 1.52g protein, and 14.92g carbs per serving. Ready in 20 minutes. High in fiber (2.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tsp chili garlic sauce
- 3 fl oz lime juice
- 1 bunch cilantro chopped
- 1 medium red onion finely diced
- 16 oz grape tomatoes
- 1 1/2 tsps salt
- 10 oz diced mango
- 3 cloves garlic, microplaned
Instructions
- In a large mixing bowl add finely diced grape tomatoes, mango and red onion.
- Add chopped cilantro and micro-planed garlic.
- Gently mix in lime juice, chili garlic sauce (like Huy Fong brand) and salt.
- Refrigerate for 2 hours.
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 Tomato and Mango Salsa contribute to your health goals:
- Garlic: May help reduce cholesterol levels often elevated in 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 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 Tomato and Mango Salsa 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 Tomato and Mango Salsa recipe is designed to be PCOS-friendly. At 60 calories per serving with 1.52g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 20 minutes total. Prep time is 20 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 60 calories, 1.52g protein (10%), 14.92g carbs, 0.41g fat. Plus 2.5g 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 Side Dish. At 60 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 6 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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