PCOS Meal Planner › Recipes

PCOS-Friendly Blackberry and Kale Salad - PCOS-Friendly Recipe

PCOS-Friendly Blackberry and Kale Salad
Prep: 10 min
Servings: 2
Lunch

This PCOS-Friendly Blackberry and Kale Salad is a PCOS-friendly recipe with 250 calories, 8g protein, and 20g carbs per serving. Ready in 10 minutes. High in fiber (7g), which supports insulin sensitivity.

Nutrition per Serving

250 Calories
8g Protein
20g Carbs
15g Fat
Grocery list: Kale, Blackberries, Feta Cheese, Walnuts, Olive Oil, Balsamic Vinegar. This salad is low GI, making it perfect for those with PCOS.

Ingredients

  • 2 cups of kale (chopped)
  • 1 cup of blackberries
  • 1/4 cup of feta cheese (crumbled)
  • 1/4 cup of walnuts (chopped)
  • 2 tablespoons of olive oil
  • 1 tablespoon of balsamic vinegar, Salt and pepper to taste

Instructions

  1. In a large bowl, combine the kale, blackberries, feta cheese, and walnuts.
  2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
  3. Drizzle the dressing over the salad and toss to combine.
  4. Serve immediately.
This salad is not only delicious but also packed with nutrients beneficial for PCOS. Kale is high in fiber and helps in blood sugar control. Blackberries are low GI and rich in antioxidants. Walnuts provide healthy fats and help in hormone balance. Feta cheese adds a tangy flavor and provides calcium. This salad is a perfect quick and easy meal for those with PCOS.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Kale, Walnuts.

Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. Walnuts are an excellent addition to the diet for managing PCOS symptoms. These nutrient-dense nuts are packed with healthy fats, protein, fiber, and essential vitamins and minerals. But what makes walnuts particularly beneficial for individuals with PCOS? Omega-3 Fatty Acids Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are known for thei...

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 PCOS-Friendly Blackberry and Kale Salad recipe is designed to be PCOS-friendly. At 250 calories per serving with 8g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g 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: 250 calories, 8g protein (13%), 20g carbs, 15g fat. Plus 7g 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 250 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.

Comments

Register or log in to add a comment

Cook Another PCOS-Friendly Lunch

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

PCOS Blood Sugar: Dandelion Green and Apple Salad Hormone Balance: Arugula and Walnut Pesto for PCOS Blood Sugar Control: Rocket and Pear Salad Blood Sugar Control: Endive and Feta Salad for PCOS Blackberry and Spinach Salad with Walnut Dressing for PCOS PCOS-Friendly Blackberry and Walnut Salad
Browse All Lunch 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

Adrenal PCOS vs Ovarian PCOS: Treatment Approaches Insulin Index: Beyond Glycemic Response for PCOS Management Low GI Bread Options: Which Breads Have the Lowest Glycemic Index More PCOS Articles...

More PCOS-Friendly Recipes

Spicy Potato Salad Recipe Dove Dinner Rolls Recipe Grilled Chicken and Lemon Salad Recipe | Myrecipes Bibi’s Cocido de Garbanzo Stew Olivia's Spinach and Egg Breakfast Burritos Browse All Recipes...