This PCOS Low GI Peruvian Recipes: Dinner - Low GI Peruvian Salad is a PCOS-friendly recipe with 350 calories, 15g protein, and 30g carbs per serving. Ready in 35 minutes. High in fiber (10g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Rinse the quinoa under cold water.
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Cook the quinoa according to package instructions.
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Rinse and drain the black beans.
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Chop the red bell pepper, avocado, and cherry tomatoes.
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In a large bowl, combine the cooked quinoa, black beans, red bell pepper, avocado, cherry tomatoes, and chopped cilantro.
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Squeeze the lime over the salad and drizzle with olive oil.
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Season with salt and pepper to taste.
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Toss the salad to combine and serve.
Why this PCOS Low GI Peruvian Recipes: Dinner - Low GI Peruvian Salad works for PCOS
This PCOS Low GI Peruvian Recipes: Dinner - Low GI Peruvian Salad delivers 15g 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.
The 30g of carbohydrates here come paired with 10g 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.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
At 200mg of sodium per serving, this PCOS Low GI Peruvian Recipes: Dinner - Low GI Peruvian Salad 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Quinoa, Avocado.
Quinoa is a highly nutritious grain that is particularly beneficial for individuals with PCOS. This gluten-free grain is a complete protein, containing all nine essential amino acids that the body cannot produce on its own. This makes quinoa an excellent choice for those looking to maintain muscle mass and support overall body functions. But what makes quinoa stand out for PCOS management? One of the key benefits of quinoa is its high magnesium content. Magnesium plays a vital role in regulating...
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Frequently Asked Questions
Yes, this PCOS Low GI Peruvian Recipes: Dinner - Low GI Peruvian Salad recipe is designed to be PCOS-friendly. At 350 calories per serving with 15g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 15 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 15g protein (17%), 30g carbs, 10g fat. Plus 10g 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 Dinner. At 350 calories, it fits within typical PCOS meal plan targets for Dinner. 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.
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