Toasted Quinoa and Cabbage Salad - PCOS-Friendly Recipe
This Toasted Quinoa and Cabbage Salad is a PCOS-friendly recipe with 185 calories, 9g protein, and 27g carbs per serving. Ready in 40 minutes. High in fiber (6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/2 cup red quinoa
- 1 cup fat-free low-sodium chicken or vegetable broth
- 3/4 cup nonfat plain Greek yogurt
- 1 Tbsp olive oil
- 2 Tbsp rice wine vinegar
- 1 Tbsp dry dill
- 1 tsp garlic powder
- 1/2 tsp salt (optional)
- 1/2 tsp ground black pepper
- 1 (14 oz) package coleslaw mix (shredded cabbage and carrots)
- 1 (15 oz) can chickpeas, drained and rinsed
Instructions
- Thoroughly rinse the quinoa in a fine mesh sieve under cold running water.
- Add the quinoa to a medium sauce pan over medium-high heat. Sauté until all water evaporates (about 5 minutes) and the quinoa begins to pop. Add the chicken or vegetable broth and bring to a boil. Reduce to a simmer and cover. Cook for 15 minutes or until all water is absorbed. Set the quinoa aside to cool.
- In a large bowl, whisk together the yogurt, olive oil, rice wine vinegar, dry dill, garlic powder, salt (optional), and pepper.
- Add quinoa and remaining ingredients. Toss to coat.
- MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free including the broth, and this recipe can be made gluten-free.
- Choices/Exchanges: 1 1/2 Starch, 1 Nonstarchy Vegetable, 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 Toasted Quinoa and Cabbage Salad contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Chickpea: Their low glycemic index helps maintain steady blood sugar levels
- Quinoa: Has a lower glycemic index than most grains, making it ideal for PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Toasted Quinoa and Cabbage Salad 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: Quinoa, Carrot.
Quinoa is a highly nutritious grain that is particularly beneficial for individuals with PCOS. This gluten-free grain is a complete protein, containing all nine essential amino acids that the body cannot produce on its own. This makes quinoa an excellent choice for those looking to maintain muscle mass and support overall body functions. But what makes quinoa stand out for PCOS management? One of the key benefits of quinoa is its high magnesium content. Magnesium plays a vital role in regulating...
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Frequently Asked Questions
Yes, this Toasted Quinoa and Cabbage Salad recipe is designed to be PCOS-friendly. At 185 calories per serving with 9g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 20 minutes and cook time is 20 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 185 calories, 9g protein (19%), 27g carbs, 4.5g fat. Plus 6g 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 185 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 6 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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