PCOS Gut Flora: Kefir Tzatziki Sauce - PCOS-Friendly Recipe

Prep: 15 min

Servings: 2

Snack

This PCOS Gut Flora: Kefir Tzatziki Sauce is a PCOS-friendly recipe with 150 calories, 8g protein, and 12g carbs per serving. Ready in 15 minutes. High in fiber (1g), which supports insulin sensitivity.

Nutrition per Serving

150 Calories

8g Protein

12g Carbs

5g Fat

Grocery list: unsweetened kefir, cucumber, garlic, fresh dill, fresh mint, olive oil, salt, pepper. Low GI ingredients: cucumber, garlic, olive oil.

Ingredients

1 cup unsweetened kefir (240 ml)
1 cucumber
2 cloves garlic
1 tablespoon fresh dill
1 tablespoon fresh mint
1 tablespoon olive oil, Salt and pepper to taste

Instructions

Peel and deseed the cucumber. Grate it and squeeze out the excess water.
Crush the garlic cloves.
Chop the dill and mint.
Mix all ingredients together in a bowl.
Chill in the fridge for at least one hour before serving.

This PCOS-friendly recipe is a great way to incorporate probiotics into your diet, which can help improve gut health. Kefir is a fermented milk product that is high in probiotics and can help balance your gut flora. Cucumbers are low in calories and high in water content, making them a great choice for weight management. Garlic, dill, and mint add flavor without adding extra calories or sugar. This recipe is also low in GI, making it a good choice for managing blood sugar levels. Enjoy this refreshing and healthy snack as part of your PCOS diet plan.

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.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

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

Is PCOS Gut Flora: Kefir Tzatziki Sauce good for PCOS?

Yes, this PCOS Gut Flora: Kefir Tzatziki Sauce recipe is designed to be PCOS-friendly. At 150 calories per serving with 8g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Gut Flora: Kefir Tzatziki Sauce?

This recipe takes about 15 minutes total. Prep time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 150 calories, 8g protein (21%), 12g carbs, 5g fat. Plus 1g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Snack with PCOS?

Yes, this recipe works well as a PCOS-friendly Snack. At 150 calories, it fits within typical PCOS meal plan targets for Snack. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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

Cook Another PCOS-Friendly Snack

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

PCOS Friendly Garlic Butter Naan Bread PCOS Friendly Piadina Romagnola Recipe PCOS-Friendly Pão de Queijo (Brazilian Cheese Bread) PCOS-Friendly Pão Alentejano (Portuguese Country Bread) PCOS-Friendly Parotta (Indian Layered Flatbread) PCOS-Friendly Pan de Bono (Colombian Cheese Bread)

Browse All Snack Recipes