PCOS Meal Planner › Recipes

Low-Glycemic Mediterranean Bowl - PCOS-Friendly Recipe

Low-Glycemic Mediterranean Bowl
Prep: 10 min
Cook: 15 min
Servings: 2
Dinner

This Low-Glycemic Mediterranean Bowl is a PCOS-friendly recipe with 450 calories, 18g protein, and 50g carbs per serving. Ready in 25 minutes. High in fiber (8g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories
18g Protein
50g Carbs
20g Fat
Grocery list: quinoa, cucumber, cherry tomatoes, red onion, kalamata olives, feta cheese, olive oil, lemon. This recipe features low GI ingredients like quinoa (GI 53) and cucumber (GI 15).

Ingredients

  • 1 cup quinoa (170g)
  • 2 cups water (480ml)
  • 1 cup chopped cucumber (150g)
  • 1 cup cherry tomatoes (150g)
  • 1/2 cup chopped red onion (75g)
  • 1/2 cup chopped kalamata olives (60g)
  • 1/2 cup crumbled feta cheese (75g)
  • 2 tablespoons olive oil (30ml)
  • 1 tablespoon lemon juice (15ml), Salt and pepper to taste

Instructions

  1. Rinse quinoa under cold water until water runs clear.
  2. In a medium saucepan, bring water to a boil. Add quinoa, reduce heat to low, cover and simmer for 15 minutes.
  3. While quinoa is cooking, chop cucumber, tomatoes, red onion, and olives.
  4. In a large bowl, combine cooked quinoa, chopped vegetables, and feta cheese.
  5. Drizzle with olive oil and lemon juice, season with salt and pepper. Toss to combine.
  6. Serve immediately, or refrigerate for later use.
This Low-Glycemic Mediterranean Bowl is a PCOS-friendly recipe that is fast, easy, and customizable. It's packed with fiber from quinoa and veggies, which helps regulate blood sugar levels. The monounsaturated fats from olive oil and olives are beneficial for heart health. The recipe also provides a good amount of protein from quinoa and feta cheese, which is essential for hormone balance in PCOS. Enjoy the variety and regular updates of our PCOS-friendly recipes.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Quinoa.

Quinoa is a highly nutritious grain that is particularly beneficial for individuals with PCOS. This gluten-free grain is a complete protein, containing all nine essential amino acids that the body cannot produce on its own. This makes quinoa an excellent choice for those looking to maintain muscle mass and support overall body functions. But what makes quinoa stand out for PCOS management? One of the key benefits of quinoa is its high magnesium content. Magnesium plays a vital role in regulating...

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 Low-Glycemic Mediterranean Bowl recipe is designed to be PCOS-friendly. At 450 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 8g of fiber, which helps with insulin sensitivity.

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

Per serving: 450 calories, 18g protein (16%), 50g carbs, 20g fat. Plus 8g 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 450 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.

Comments

Register or log in to add a comment

Cook Another PCOS-Friendly Dinner

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

PCOS Gut Support: Kombu-Infused Quinoa PCOS Liver Health: Mixed Bitter Greens Bowl Blood Sugar Balance: Nori Wrapped Protein Bowl for PCOS Thyroid Support: Sea Vegetable Power Bowl for PCOS PCOS Metabolic Support: Tempeh Buddha Bowl PCOS Gut Flora: Seaweed and Salmon Bowl
Browse All Dinner 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

What's the Best Grass-Fed Beef for PCOS? A Comprehensive Guide Healthy Fats for PCOS: Complete Guide to Choosing the Right Ones What to Eat for Breakfast with PCOS: 15 Easy Ideas More PCOS Articles...

More PCOS-Friendly Recipes

Marshmallow Brownies with Salted Almonds Funnel Cake Strawberry-Almond Scones Roasted Salmon with Crispy Potatoes and Broccoli How to Make 30-Minute Chili | MyRecipes Browse All Recipes...