PCOS Meal Planner › Recipes

PCOS Skin Nourishing Salad - Roasted Butternut Squash and Kale Salad with Pumpkin Seeds - PCOS-Friendly Recipe

PCOS Skin Nourishing Salad - Roasted Butternut Squash and Kale Salad with Pumpkin Seeds
Prep: 15 min
Cook: 30 min
Servings: 2
Lunch

This PCOS Skin Nourishing Salad - Roasted Butternut Squash and Kale Salad with Pumpkin Seeds is a PCOS-friendly recipe with 350 calories, 10g protein, and 45g carbs per serving. Ready in 45 minutes. High in fiber (6g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories
10g Protein
45g Carbs
15g Fat
Grocery list: Small butternut squash, kale, pumpkin seeds, olive oil, lemon, honey. Low GI ingredients: Butternut squash, kale, pumpkin seeds.

Ingredients

  • 1 small butternut squash (peeled and cubed)
  • 2 cups of kale (chopped)
  • 1/4 cup of pumpkin seeds
  • 2 tablespoons of olive oil, Salt and pepper to taste
  • 1 tablespoon of lemon juice
  • 1 tablespoon of honey

Instructions

  1. Preheat your oven to 400F (200C).
  2. Toss the butternut squash in 1 tablespoon of olive oil, salt, and pepper.
  3. Spread the squash on a baking sheet and roast for 25-30 minutes.
  4. In a large bowl, combine the kale, pumpkin seeds, remaining olive oil, lemon juice, and honey.
  5. Once the squash is done, let it cool before adding it to the salad.
  6. Toss everything together and serve.
This salad is not only delicious but also packed with nutrients that are beneficial for those with PCOS. The butternut squash is a low GI food, meaning it won't spike your blood sugar levels. The kale and pumpkin seeds are high in vitamins and minerals, including calcium and iron, which are essential for skin health. The olive oil provides healthy fats, which can help regulate hormones.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Kale, Pumpkin Seeds.

Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. Pumpkin seeds are a powerhouse of nutrients beneficial for managing PCOS. They are rich in magnesium, which helps reduce inflammation and improve insulin sensitivity. The high zinc content in pumpkin seeds supports hormone balance and boosts the immune system. Additionally, they provide a good source of omega-3 fatty acids, which are essential for reducing inflammation a...

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.

1
Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals
2
Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule
3
Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in
Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Yes, this PCOS Skin Nourishing Salad - Roasted Butternut Squash and Kale Salad with Pumpkin Seeds recipe is designed to be PCOS-friendly. At 350 calories per serving with 10g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.

This recipe takes about 45 minutes total. Prep time is 15 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 350 calories, 10g protein (11%), 45g carbs, 15g fat. Plus 6g 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 350 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.

Comments

Register or log in to add a comment

Cook Another PCOS-Friendly Lunch

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

PCOS Liver Health: Mixed Bitter Greens Bowl PCOS Liver Support: Microgreens Power Salad PCOS Gut Health: Collagen Breakfast Cookies PCOS Hormone Support: Tallow-Roasted Zinc-Rich Proteins PCOS Blood Sugar: Tallow-Roasted Magnesium-Rich Seeds Magnesium-Rich Pumpkin Seed Pesto Zoodles
Browse All Lunch Recipes

Check the Ingredients

Want to know if a specific ingredient is good for PCOS? Check it instantly.

Open the PCOS Food Checker

PCOS Nutrition Guides

Are Amaranth Greens Good or Bad for PCOS Iron Levels? Do Bananas Make PCOS Worse at Night? Common and Lesser-Known PCOS Symptoms to Know More PCOS Articles...

More PCOS-Friendly Recipes

30-Minute Rice Pudding with Dried Fruit Red-Hot Buffalo Deviled Eggs Cheesecake Brownies Soft Tofu and Vegetable Stew Roasted Garlic Hummus Browse All Recipes...