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PCOS Grain Bowl - Mediterranean Quinoa Bowl with Roasted Vegetables - PCOS-Friendly Recipe

PCOS Grain Bowl - Mediterranean Quinoa Bowl with Roasted Vegetables
Prep: 10 min
Cook: 30 min
Servings: 2
Lunch

This PCOS Grain Bowl - Mediterranean Quinoa Bowl with Roasted Vegetables is a PCOS-friendly recipe with 550 calories, 18g protein, and 75g carbs per serving. Ready in 40 minutes. High in fiber (10g), which supports insulin sensitivity.

Nutrition per Serving

550 Calories
18g Protein
75g Carbs
20g Fat
This recipe includes quinoa, a low GI food, and a variety of vegetables, which are high in fiber and low in calories. The feta cheese adds a touch of creaminess and the fresh parsley gives a pop of freshness. Grocery list: quinoa, red bell pepper, yellow bell pepper, zucchini, red onion, olive oil, salt, black pepper, feta cheese, fresh parsley.

Ingredients

  • 1 cup quinoa (170g)
  • 2 cups water (500ml)
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 zucchini
  • 1 red onion
  • 2 tablespoons olive oil (30ml)
  • 1 teaspoon salt (5g)
  • 1/2 teaspoon black pepper (2.5g)
  • 1/2 cup feta cheese (75g)
  • 1/4 cup chopped fresh parsley (15g)

Instructions

  1. Preheat your oven to 400F (200C).
  2. Chop the vegetables into bite-sized pieces and toss them in olive oil, salt, and pepper.
  3. Spread the vegetables on a baking sheet and roast for 20 minutes.
  4. While the vegetables are roasting, rinse the quinoa under cold water until the water runs clear.
  5. Bring the quinoa and water to a boil in a saucepan. Reduce heat to low, cover, and simmer until quinoa is tender and water has been absorbed, 15 to 20 minutes.
  6. Divide the cooked quinoa into two bowls, top with roasted vegetables, feta cheese, and fresh parsley.
This PCOS-friendly recipe is a powerhouse of nutrients. Quinoa is a complete protein and a great source of fiber, which can help control blood sugar levels. The variety of vegetables provide a wealth of vitamins and minerals, including vitamin C and potassium. Feta cheese adds calcium and protein. This meal is not only delicious but also helps to manage PCOS symptoms by promoting balanced blood sugar and reducing inflammation.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Quinoa.

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 Grain Bowl - Mediterranean Quinoa Bowl with Roasted Vegetables recipe is designed to be PCOS-friendly. At 550 calories per serving with 18g 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 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: 550 calories, 18g protein (13%), 75g carbs, 20g 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 Lunch. At 550 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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