Baja Chopped Salad compliments of Dannon® Light and Fit® - PCOS-Friendly Recipe
This Baja Chopped Salad compliments of Dannon® Light and Fit® is a PCOS-friendly recipe with 215 calories, 14g protein, and 29g carbs per serving. Ready in 18 minutes. High in fiber (10g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 8 cups shredded romaine lettuce
- 1 avocado, diced
- 1 (15 oz) can low sodium black beans
- 2 cups seedless cucumber, diced
- 1 small red onion, diced
- 1 cup Dannon® Light & Fit® Plain Greek Nonfat yogurt
- 1/4 cup cilantro
- 1 tsp ground cumin
- 1 tsp smoked paprika
- juice and zest of 1 lime
Instructions
- In a bowl, combine the lettuce, avocado, beans, cucumber, and onion, and set aside.
- In another bowl, blend together the Dannon® Light & Fit® Plain Greek Nonfat yogurt, cilantro, spices, lime zest, and lime juice to make the dressing.
- Toss the dressing with the vegetables and serve.
- Choices/Exchanges: 1 Starch, 2 Nonstarchy Vegetable, 1 Lean Protein, 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 Baja Chopped Salad compliments of Dannon® Light and Fit® contribute to your health goals:
- Black bean: Support blood sugar control and provide sustained energy
- Avocado: Healthy fats support hormone production and help reduce inflammation
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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 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 Baja Chopped Salad compliments of Dannon® Light and Fit® 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: Romaine Lettuce.
Romaine lettuce contains chromium, which helps maintain normal blood glucose levels by making insulin more efficient. The chromium in romaine lettuce also promotes weight loss due to its ability to help control cravings, reduce hunger, and control fat in the blood.
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Frequently Asked Questions
Yes, this Baja Chopped Salad compliments of Dannon® Light and Fit® recipe is designed to be PCOS-friendly. At 215 calories per serving with 14g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.
This recipe takes about 18 minutes total. Prep time is 18 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 215 calories, 14g protein (26%), 29g carbs, 6g fat. Plus 10g 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 215 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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