This Blackberry and Spinach Wrap with Low-Sugar Dressing is a PCOS-friendly recipe with 350 calories, 12g protein, and 40g carbs per serving. Ready in 10 minutes. High in fiber (8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Spread Greek yogurt on the wrap.
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Top with spinach, blackberries, cucumber slices, and feta cheese.
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Drizzle with honey and lemon juice.
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Roll up the wrap and enjoy.
Why this Blackberry and Spinach Wrap with Low-Sugar Dressing works for PCOS
The 40g of carbohydrates here come paired with 8g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Fat makes up about 39% 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.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Blackberry and Spinach Wrap with Low-Sugar Dressing that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
At 300mg of sodium per serving, this Blackberry and Spinach Wrap with Low-Sugar Dressing fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this Blackberry and Spinach Wrap with Low-Sugar Dressing recipe is designed to be PCOS-friendly. At 350 calories per serving with 12g 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: 350 calories, 12g protein (14%), 40g carbs, 15g 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 350 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.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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