Peach and Black Bean Salsa with Chips - PCOS-Friendly Recipe
This Peach and Black Bean Salsa with Chips is a PCOS-friendly recipe with 150 calories, 4g protein, and 22g carbs per serving. Ready in 18 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Juice of 1 lime (2 Tbsp)
- 1 small jalapeno pepper, with some seeds, minced
- 1/4 tsp sea salt, or to taste
- 1/4 tsp freshly ground black pepper
- 1 Tbsp unrefined peanut or flaxseed oil
- 1 large fresh peach, pitted and finely diced
- 3 scallions, green and white parts, thinly sliced
- 1/2 tsp finely chopped fresh oregano leaves
- 1 (15 oz) can black beans, gently rinsed and drained (1 1/2 cups)
- 48 blue corn or sweet potato tortilla chips
Instructions
- Add the lime juice, jalapeno, salt, and pepper to a medium bowl. Whisk in the oil until well combined. Stir in the peach, scallions and oregano until combined. Stir in the beans and adjust seasoning.
- Arrange the tortilla chips on a platter around a bowl of the salsa, and serve at room temperature. Alternatively, serve individual portions of salsa with the chips.
- Exchanges/Choices: 1 1/2 Starch, 1 Fat
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 Peach and Black Bean Salsa with Chips contribute to your health goals:
- Black bean: Support blood sugar control and provide sustained energy
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- Flaxseed: Contain lignans that may help reduce androgen levels 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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Peach and Black Bean Salsa with Chips 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.
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Frequently Asked Questions
Yes, this Peach and Black Bean Salsa with Chips recipe is designed to be PCOS-friendly. At 150 calories per serving with 4g 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 18 minutes total. Prep time is 18 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 150 calories, 4g protein (11%), 22g carbs, 6g 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 150 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 8 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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