This PCOS Spiralizer Salad - Spiralized Cucumber and Carrot Salad with Sesame Dressing is a PCOS-friendly recipe with 200 calories, 5g protein, and 15g carbs per serving. Ready in 15 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Spiralize the cucumber and carrots.
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In a bowl, mix together sesame oil, soy sauce, rice vinegar, and honey.
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Toss the spiralized vegetables in the dressing.
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Sprinkle with sesame seeds before serving.
Why this PCOS Spiralizer Salad - Spiralized Cucumber and Carrot Salad with Sesame Dressing works for PCOS
At 15g of carbohydrates per serving, this PCOS Spiralizer Salad - Spiralized Cucumber and Carrot Salad with Sesame Dressing is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 68% 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 Spiralizer Salad - Spiralized Cucumber and Carrot Salad with Sesame Dressing 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: Carrot, Honey.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms. Honey, often hailed as a superfood, possesses a wealth of nutritional benefi...
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Frequently Asked Questions
Yes, this PCOS Spiralizer Salad - Spiralized Cucumber and Carrot Salad with Sesame Dressing recipe is designed to be PCOS-friendly. At 200 calories per serving with 5g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g 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: 200 calories, 5g protein (10%), 15g carbs, 15g fat. Plus 3g 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 200 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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