This Cucumber and Red Onion Salad is a PCOS-friendly recipe with 120 calories, 2g protein, and 15g carbs per serving. Ready in 10 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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In a large bowl, combine the cucumber and red onion.
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In a small bowl, whisk together the apple cider vinegar, olive oil, salt, and pepper.
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Pour the dressing over the cucumber and onion and toss to combine.
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Let the salad sit for at least 30 minutes before serving to allow the flavors to meld together.
Why this Cucumber and Red Onion Salad works for PCOS
At 15g of carbohydrates per serving, this Cucumber and Red Onion Salad 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.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Cucumber and Red Onion Salad 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.
At 10mg of sodium per serving, this Cucumber and Red Onion Salad fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Apple Cider Vinegar.
Apple cider vinegar will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)
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Frequently Asked Questions
Yes, this Cucumber and Red Onion Salad recipe is designed to be PCOS-friendly. At 120 calories per serving with 2g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 10 minutes total. Prep time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 120 calories, 2g protein (7%), 15g carbs, 0.5g fat. Plus 2g 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 120 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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