This PCOS Hair Growth Salad - Kale and Brussell Sprout Salad with Walnuts is a PCOS-friendly recipe with 350 calories, 15g protein, and 30g carbs per serving. Ready in 15 minutes. High in fiber (7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Wash and chop the kale and brussel sprouts.
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Toast the walnuts in a dry pan until golden.
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Combine the kale, brussel sprouts, and walnuts in a bowl.
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Drizzle with olive oil, season with salt and pepper, and toss to combine.
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Serve immediately or refrigerate for up to 2 hours before serving.
Why this PCOS Hair Growth Salad - Kale and Brussell Sprout Salad with Walnuts works for PCOS
This PCOS Hair Growth Salad - Kale and Brussell Sprout Salad with Walnuts 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 7g 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 51% 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 PCOS Hair Growth Salad - Kale and Brussell Sprout Salad with Walnuts 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Kale, Walnuts.
Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. Walnuts are an excellent addition to the diet for managing PCOS symptoms. These nutrient-dense nuts are packed with healthy fats, protein, fiber, and essential vitamins and minerals. But what makes walnuts particularly beneficial for individuals with PCOS? Omega-3 Fatty Acids Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are known for thei...
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Frequently Asked Questions
Yes, this PCOS Hair Growth Salad - Kale and Brussell Sprout Salad with Walnuts 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 7g of fiber, which helps with insulin sensitivity.
This recipe takes about 15 minutes total. Prep time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 15g protein (17%), 30g carbs, 20g fat. Plus 7g 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 350 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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