Japanese Rice Ball Onigiri - PCOS-Friendly Recipe

Prep: 10 min

Cook: 30 min

Servings: 2

Lunch

This Japanese Rice Ball Onigiri is a PCOS-friendly recipe with 210 calories, 4g protein, and 45g carbs per serving. Ready in 40 minutes. High in fiber (1.8g), which supports insulin sensitivity.

Nutrition per Serving

210 Calories

4g Protein

45g Carbs

1.5g Fat

Grocery list: short-grain sushi rice, salt, nori seaweed. This recipe has a low GI, making it suitable for those with PCOS.

Ingredients

2 cups of short-grain sushi rice (US)
470 ml short-grain sushi rice (Metric)
2.5 cups of water (US)
590 ml water (Metric)
1 tsp of salt (US)
5 g salt (Metric)
1 sheet of nori seaweed (US)
1 sheet of nori seaweed (Metric)

Instructions

Rinse the rice under cold water until the water runs clear.
Add rice, water, and salt into a pot and bring to a boil.
Reduce heat to low, cover, and let simmer for 20 minutes.
Remove from heat and let it stand covered for 10 minutes.
Wet your hands and form rice into triangular or round shapes.
Wrap with a strip of nori seaweed.

This Japanese Rice Ball Onigiri is a simple and delicious meal that's rich in complex carbs and has a low GI, making it perfect for those with PCOS. The fiber in the rice helps with digestion and the iodine in the seaweed supports thyroid function. This recipe is also vegan and vegetarian-friendly.

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Frequently Asked Questions

Is Japanese Rice Ball Onigiri good for PCOS?

Yes, this Japanese Rice Ball Onigiri recipe is designed to be PCOS-friendly. At 210 calories per serving with 4g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.8g of fiber, which helps with insulin sensitivity.

How long does it take to make Japanese Rice Ball Onigiri?

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.

What are the macros in this PCOS recipe?

Per serving: 210 calories, 4g protein (8%), 45g carbs, 1.5g fat. Plus 1.8g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. At 210 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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

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