This Blackberry and Spinach Salad with Walnut Dressing for PCOS is a PCOS-friendly recipe with 250 calories, 6g protein, and 20g carbs per serving. Ready in 10 minutes. High in fiber (7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Rinse the spinach and blackberries under cold water.
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Toast the walnuts in a dry pan over medium heat until fragrant.
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In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper to make the dressing.
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Toss the spinach, blackberries, and toasted walnuts in a large bowl.
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Drizzle the dressing over the salad and toss again to combine. Serve immediately.
Why this Blackberry and Spinach Salad with Walnut Dressing for PCOS works for PCOS
The 20g of carbohydrates here come paired with 7g 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 54% 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 Salad with Walnut Dressing for PCOS 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 100mg of sodium per serving, this Blackberry and Spinach Salad with Walnut Dressing for PCOS 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 Salad with Walnut Dressing for PCOS recipe is designed to be PCOS-friendly. At 250 calories per serving with 6g 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, 6g protein (10%), 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.
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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