This Prawn Cocktail is a PCOS-friendly recipe with 138 calories, 20.9g protein, and 8.15g carbs per serving. Ready in 10 minutes. High in fiber (1.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Chop iceberg lettuce finely, rinse with cold water and drain. Lay in the base of a serving dish.
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Drain prawns (shrimps) then mix with thousand island dressing.
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Add prawn mixture on top of the lettuce base.
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Cut 8 slices of cucumber, then slice each piece into quarters. Sprinkle these on top of the prawn mixture and either serve immediately or refrigerate.
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Optional to add a squirt of lemon juice if desired.
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Note: if using frozen prawns, defrost in refrigerator for 6-8 hours or a minimum of 2-3 hours at room temperature.
How This Recipe Supports PCOS Management
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. 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 Prawn Cocktail 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.
Why this Prawn Cocktail works for PCOS
This Prawn Cocktail delivers 20.9g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 8.15g of carbohydrates per serving, this Prawn Cocktail is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
At 271mg of sodium per serving, this Prawn Cocktail fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this Prawn Cocktail recipe is designed to be PCOS-friendly. At 138 calories per serving with 20.9g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 10 minutes total. Prep time is 10 minutes.
Per serving: 138 calories, 20.9g protein (61%), 8.15g carbs, 2.06g fat. Plus 1.3g 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 Appetizer. At 138 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. 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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