This Spanish Recipe for PCOS - Spanish Roasted Pepper Salad is a PCOS-friendly recipe with 250 calories, 7g protein, and 20g carbs per serving. Ready in 45 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat your oven to 450°F (232°C).
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Place the peppers on a baking sheet and drizzle with 1 tablespoon of olive oil.
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Roast the peppers for 25-30 minutes, or until the skin is blistered and blackened.
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Remove the peppers from the oven and let them cool.
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Once cooled, peel off the skin and remove the seeds.
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Slice the peppers into strips and place them in a bowl.
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Add the garlic, salt, pepper, vinegar, parsley, and remaining olive oil to the bowl.
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Toss everything together until well combined.
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Serve the salad at room temperature.
Why this Spanish Recipe for PCOS - Spanish Roasted Pepper Salad works for PCOS
The 20g of carbohydrates here come paired with 5g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Fat makes up about 54% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Spanish Recipe for PCOS - Spanish Roasted Pepper Salad that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
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Frequently Asked Questions
Yes, this Spanish Recipe for PCOS - Spanish Roasted Pepper Salad recipe is designed to be PCOS-friendly. At 250 calories per serving with 7g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 45 minutes total. Prep time is 15 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 250 calories, 7g protein (11%), 20g carbs, 15g fat. Plus 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 Lunch. At 250 calories, it fits within typical PCOS meal plan targets for Lunch. 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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