This Baked Ricotta and Tomato Dip with Basil Pesto is a PCOS-friendly recipe with 350 calories, 15g protein, and 25g carbs per serving. Ready in 30 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat the oven to 375°F (190°C).
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In a baking dish, spread the ricotta cheese evenly.
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Scatter the cherry tomatoes over the ricotta.
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Drizzle with olive oil and season with salt and pepper.
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Bake for 20 minutes or until the tomatoes are blistered and the ricotta is hot.
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Drizzle the basil pesto over the top before serving.
Why this Baked Ricotta and Tomato Dip with Basil Pesto works for PCOS
This Baked Ricotta and Tomato Dip with Basil Pesto delivers 15g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 25g of carbohydrates per serving, this Baked Ricotta and Tomato Dip with Basil Pesto 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.
Fat makes up about 51% 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.
A PCOS-friendly snack like this Baked Ricotta and Tomato Dip with Basil Pesto should include protein or fat, not carbohydrates alone. Carb-only snacks (fruit, crackers, granola bars) spike blood sugar then crash it within 60-90 minutes, leaving you hungrier and more reactive to whatever comes next.
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Frequently Asked Questions
Yes, this Baked Ricotta and Tomato Dip with Basil Pesto recipe is designed to be PCOS-friendly. At 350 calories per serving with 15g 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 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.
Per serving: 350 calories, 15g protein (17%), 25g carbs, 20g 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 Snack. At 350 calories, it fits within typical PCOS meal plan targets for Snack. 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 Snack
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