This PCOS Buddha Bowl - Roasted Vegetable and Quinoa Bowl is a PCOS-friendly recipe with 544 calories, 14.5g protein, and 45.1g carbs per serving. Ready in 40 minutes. High in fiber (14.8g), which supports insulin sensitivity.
Nutrition per Serving
From member meal plans This recipe is in 51 members' PCOS meal plans, most often low-calorie plans (24). See the most-planned recipes
Ingredients
Instructions
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Preheat the oven to 400°F (200°C).
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Toss the mixed vegetables in olive oil, salt, and pepper.
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Spread the vegetables on a baking sheet and roast for 20 minutes.
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While the vegetables are roasting, cook the quinoa according to package instructions.
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Divide the cooked quinoa between two bowls.
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Top with the roasted vegetables, hummus, and avocado slices.
Why this PCOS Buddha Bowl - Roasted Vegetable and Quinoa Bowl works for PCOS
The 45.1g of carbohydrates here come paired with 14.8g 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 62% 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 Buddha Bowl - Roasted Vegetable and Quinoa Bowl 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.
At 200mg of sodium per serving, this PCOS Buddha Bowl - Roasted Vegetable and Quinoa Bowl 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, Olive Oil, 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 Buddha Bowl - Roasted Vegetable and Quinoa Bowl recipe is designed to be PCOS-friendly. At 544 calories per serving with 14.5g of protein, it supports balanced blood sugar and hormonal health. It also provides 14.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 544 calories, 14.5g protein (11%), 45.1g carbs, 37.5g fat. Plus 14.8g 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 544 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.
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