This PCOS Weight Management Stir Fry - Shirataki Noodle and Vegetable Stir Fry is a PCOS-friendly recipe with 200 calories, 15g protein, and 20g carbs per serving. Ready in 25 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Rinse the Shirataki noodles under cold water.
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Heat the olive oil in a pan and sauté the garlic until golden.
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Add the mixed vegetables and stir fry for 5 minutes.
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Add the noodles and soy sauce, stir fry for another 5 minutes.
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Serve hot, garnished with sesame seeds.
Why this PCOS Weight Management Stir Fry - Shirataki Noodle and Vegetable Stir Fry works for PCOS
This PCOS Weight Management Stir Fry - Shirataki Noodle and Vegetable Stir Fry 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 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.
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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Sesame Seeds.
Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.
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Frequently Asked Questions
Yes, this PCOS Weight Management Stir Fry - Shirataki Noodle and Vegetable Stir Fry recipe is designed to be PCOS-friendly. At 200 calories per serving with 15g 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 25 minutes total. Prep time is 10 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 200 calories, 15g protein (30%), 20g carbs, 10g 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 Dinner. At 200 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.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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