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PCOS-Friendly Dinner

PCOS Keto Sushi Stacks - Spicy Salmon and Avocado Sushi Stacks

A PCOS-friendly twist on sushi, using cauliflower rice and spicy salmon.

25 minutes
2 servings
278 cal / serving
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This PCOS Keto Sushi Stacks - Spicy Salmon and Avocado Sushi Stacks is a PCOS-friendly recipe with 278 calories, 13.9g protein, and 10.5g carbs per serving. Ready in 25 minutes. High in fiber (5.7g), which supports insulin sensitivity.

Nutrition per Serving

278 Calories
13.9g Protein
10.5g Carbs
21.2g Fat
Grocery list: Cauliflower rice, fresh salmon, ripe avocado, mayonnaise, sriracha, sesame seeds, rice vinegar, soy sauce, wasabi paste, nori seaweed. The cauliflower rice has a low GI, making it a great substitute for regular rice.

From member meal plans This recipe is in 28 members' PCOS meal plans, most often low-GI plans (24). See the most-planned recipes

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Ingredients

Servings 2

Instructions

  1. Prepare the cauliflower rice according to package instructions.

  2. In a bowl, mix the diced salmon, mayonnaise, sriracha, and wasabi paste.

  3. In another bowl, mash the avocado.

  4. Layer the sushi stacks starting with the cauliflower rice, then the mashed avocado, and finally the spicy salmon mixture.

  5. Drizzle with soy sauce and sprinkle with sesame seeds.

  6. Cut the nori sheet into small pieces and place on top of the sushi stacks.

  7. Serve immediately.

Why this works for PCOSPER SERVING278 cal · 13.9g protein · 5.7g fibre · 2.7g sugarWHY THIS WORKS FOR PCOSGood source of fibre5.7g per serving slows sugar absorptionLow in sugarOnly 2.7g per serving, gentle on insulinProvides magnesium75mg per serving, a mineral that supports insulin sensitivityModerate carbs10.5g per serving keeps the meal balancedPCOS Meal Planner · pcosmealplanner.com
The numbers and ingredients that make this recipe work for PCOS. Macros are per serving.
This PCOS-friendly sushi recipe is packed with omega-3 from the salmon, which can help reduce inflammation and insulin resistance. The cauliflower rice is a low GI alternative to regular rice, helping to keep blood sugar levels stable. Avocado provides healthy monounsaturated fats, which can help with weight management. This recipe is quick and easy to prepare, offering a unique and delicious meal option that can help manage PCOS symptoms.

Why this PCOS Keto Sushi Stacks - Spicy Salmon and Avocado Sushi Stacks works for PCOS

The 10.5g of carbohydrates here come paired with 5.7g 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.

Fat makes up about 69% 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: Salmon, Avocado.

Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflamma...

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Frequently Asked Questions

Yes, this PCOS Keto Sushi Stacks - Spicy Salmon and Avocado Sushi Stacks recipe is designed to be PCOS-friendly. At 278 calories per serving with 13.9g of protein, it supports balanced blood sugar and hormonal health. It also provides 5.7g of fiber, which helps with insulin sensitivity.

This recipe takes about 25 minutes total. Prep time is 15 minutes and cook time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 278 calories, 13.9g protein (20%), 10.5g carbs, 21.2g fat. Plus 5.7g 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 278 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.

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