One-Pan Greek Shrimp and Vegetables - PCOS-Friendly Recipe

Prep: 10 min

Cook: 20 min

Servings: 2

Dinner

This One-Pan Greek Shrimp and Vegetables is a PCOS-friendly recipe with 350 calories, 30g protein, and 20g carbs per serving. Ready in 30 minutes. High in fiber (5g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

30g Protein

20g Carbs

15g Fat

This One-Pan Greek Shrimp and Vegetables recipe is a quick, easy, and delicious meal that's perfect for those with PCOS. The grocery list includes shrimp, zucchini, bell peppers, red onion, garlic, olive oil, dried oregano, salt, pepper, lemon, feta cheese, and fresh parsley. The GI for the relevant ingredients is low, making this a great meal for those looking to manage their blood sugar levels.

Ingredients

1 lb (450g) large shrimp, peeled and deveined
1 zucchini (200g), cut into half-moons
1 red bell pepper (150g), cut into strips
1 yellow bell pepper (150g), cut into strips
1 red onion (150g), sliced
2 cloves of garlic, minced
2 tbsp (30ml) olive oil
1 tsp (5g) dried oregano
1/2 tsp (2.5g) salt
1/4 tsp (1.25g) black pepper
1 lemon, juiced
2 tbsp (30g) feta cheese, crumbled
2 tbsp (7.5g) fresh parsley, chopped

Instructions

Preheat your oven to 400°F (200°C).
In a large bowl, combine the shrimp, zucchini, bell peppers, onion, garlic, olive oil, oregano, salt, and pepper. Toss to coat.
Spread the mixture out on a large baking sheet.
Roast for 15-20 minutes, or until the shrimp are cooked through and the vegetables are tender.
Drizzle with lemon juice and sprinkle with feta cheese and parsley before serving.

This PCOS-friendly recipe is packed with lean protein from the shrimp, which can help regulate insulin levels. The colorful array of vegetables provides a variety of nutrients, including fiber to help manage blood sugar levels. The olive oil adds heart-healthy monounsaturated fats, and the feta cheese provides a touch of calcium. The low GI of the ingredients makes this a great meal for managing PCOS symptoms.

PCOS-Friendly Foods in This Recipe

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

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

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Frequently Asked Questions

Is One-Pan Greek Shrimp and Vegetables good for PCOS?

Yes, this One-Pan Greek Shrimp and Vegetables recipe is designed to be PCOS-friendly. At 350 calories per serving with 30g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.

How long does it take to make One-Pan Greek Shrimp and Vegetables?

This recipe takes about 30 minutes total. Prep time is 10 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 30g protein (34%), 20g carbs, 15g fat. Plus 5g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. At 350 calories, it fits within typical PCOS meal plan targets for Dinner. 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.

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