This PCOS Keto Sushi - Smoked Salmon and Cream Cheese Roll-Ups is a PCOS-friendly recipe with 250 calories, 20g protein, and 5g carbs per serving. Ready in 15 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
-
Slice cucumber into thin strips.
-
Spread cream cheese on smoked salmon slices.
-
Place cucumber and avocado on salmon.
-
Roll up tightly and sprinkle with sesame seeds.
-
Slice into bite-sized pieces and serve.
Why this PCOS Keto Sushi - Smoked Salmon and Cream Cheese Roll-Ups works for PCOS
This PCOS Keto Sushi - Smoked Salmon and Cream Cheese Roll-Ups delivers 20g 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.
At 5g of carbohydrates per serving, this PCOS Keto Sushi - Smoked Salmon and Cream Cheese Roll-Ups 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 65% 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.
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: Cucumber, Avocado, Sesame Seeds.
Yes, cucumber is an excellent choice for PCOS. It is roughly 95% water, very low in carbohydrates and calories, and has a low glycemic index, so it has almost no effect on blood sugar or insulin.Cucumber adds volume, crunch, and hydration to meals without spiking glucose, which makes it a smart way to fill out a plate when you are managing insulin resistance. It also delivers a small amount of fiber and antioxidants like beta-carotene.Eat it freely as a snack, in salads, or alongside protein and...
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this PCOS Keto Sushi - Smoked Salmon and Cream Cheese Roll-Ups recipe is designed to be PCOS-friendly. At 250 calories per serving with 20g 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: 250 calories, 20g protein (32%), 5g carbs, 18g 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 Dinner. At 250 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.
Comments
Register or log in to add a comment