Pork Souvlaki - PCOS-Friendly Recipe
This Pork Souvlaki is a PCOS-friendly recipe with 260 calories, 28g protein, and 21g carbs per serving. Ready in 73 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- For Souvlaki:
- 8 bamboo skewers
- 1 lb. pork tenderloin
- 1/4 Cup lemon juice
- 1 Tbsp. olive oil
- 4 garlic cloves, minced or grated
- 1 Tbsp. dried oregano
- 1/4 tsp. ground black pepper
- Cooking spray
- For Tzatziki Sauce:
- 1/2 Cup non-fat, plain Greek yogurt
- 1 large cucumber, peeled, seeded and grated
- 1 clove garlic, minced or grated
- 1 Tbsp. fresh lemon juice
- 1/4 tsp. salt
- 1/4 tsp. ground black pepper
- 2 whole grain pocket style pitas, cut in half
Instructions
- Soak bamboo skewers in warm water for at least 30 minutes. While the skewers are soaking, cut pork tenderloin into 1 inch cubes.
- In large bowl, whisk together lemon juice, oil, garlic, oregano and pepper. Add pork and stir to coat.
- Marinate for 10 minutes (can be made ahead of time and marinate up to 24 hours in the refrigerator). While the pork is marinating, preheat the broiler. Coat a baking sheet with cooking spray or line with foil. Set aside.
- Thread pork onto 8 skewers and lay on the baking sheet so they are not touching. Brush the skewers with remaining marinade, using all the marinade.
- Place the skewers in the broiler 6 inches away from heat for 6 minutes. Turn the skewers and cook an additional 6 minutes.
- In a small bowl, whisk together yogurt, cucumber, garlic, lemon juice, salt and pepper to make the tzatziki sauce. Spread 1/4 cup tzatziki sauce inside each pita half.
- Remove pork from 2 skewers and stuff inside a pita pocket half. Repeat for remaining 3 pita pocket halves.
- Chef tip: Souvlaki can be made with any meat of your choice. Try it with chicken, shrimp or lamb.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Pork Souvlaki contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Greek yogurt: Probiotics support gut health which is linked to hormone regulation in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Pork Souvlaki can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
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Frequently Asked Questions
Yes, this Pork Souvlaki recipe is designed to be PCOS-friendly. At 260 calories per serving with 28g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 73 minutes total. Prep time is 57 minutes and cook time is 16 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 260 calories, 28g protein (43%), 21g carbs, 7g fat. Plus 3g 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 260 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 4 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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