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Low-Sugar Raspberry and Spinach Salad for PCOS - PCOS-Friendly Recipe

Low-Sugar Raspberry and Spinach Salad for PCOS
Prep: 10 min
Servings: 2
Lunch

This Low-Sugar Raspberry and Spinach Salad for PCOS is a PCOS-friendly recipe with 220 calories, 8g protein, and 20g carbs per serving. Ready in 10 minutes. High in fiber (8g), which supports insulin sensitivity.

Nutrition per Serving

220 Calories
8g Protein
20g Carbs
10g Fat
Grocery list: fresh spinach, fresh raspberries, feta cheese, extra virgin olive oil, balsamic vinegar, salt, and pepper. The main ingredients in this salad have a low Glycemic Index (GI), which is beneficial for managing PCOS.

Ingredients

  • 2 cups of fresh spinach (60g)
  • 1 cup of fresh raspberries (123g)
  • 1/4 cup of crumbled feta cheese (28g)
  • 2 tablespoons of extra virgin olive oil (30ml)
  • 1 tablespoon of balsamic vinegar (15ml), Salt and pepper to taste

Instructions

  1. Rinse the spinach and raspberries under cold water.
  2. In a large bowl, combine the spinach, raspberries, and feta cheese.
  3. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
  4. Drizzle the dressing over the salad and toss gently to combine.
  5. Serve immediately.
This Low-Sugar Raspberry and Spinach Salad is a quick, easy, and delicious meal that's perfect for managing PCOS. The salad is packed with nutrients like fiber, vitamin C, and monounsaturated fats, which are known to help regulate blood sugar levels and improve insulin resistance, common issues in PCOS. The ingredients used have a low Glycemic Index (GI), which means they won't spike your blood sugar levels, helping you to maintain a healthy weight and hormone balance. Enjoy this salad for a refreshing and nutritious lunch!

PCOS-Friendly Foods in This Recipe

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

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

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Frequently Asked Questions

Yes, this Low-Sugar Raspberry and Spinach Salad for PCOS recipe is designed to be PCOS-friendly. At 220 calories per serving with 8g 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 10 minutes total. Prep time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 220 calories, 8g protein (15%), 20g carbs, 10g 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 Lunch. At 220 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.

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