Tuna Salad with Chickpeas - PCOS-Friendly Recipe
This Tuna Salad with Chickpeas is a PCOS-friendly recipe with 125 calories, 15g protein, and 10g carbs per serving. Ready in 16 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 Tbsp fat-free plain yogurt
- ¼ cup light mayonnaise
- 1/2 lemon, juiced
- 1/2 large red pepper, diced
- 2 medium celery stalks, diced
- ¼ cup onion, finely diced
- 1 cup canned garbanzo (chickpeas) beans, rinsed and drained
- 2 6.4-ounce flavor fresh chunk tuna pouches, in water
- ¼ tsp ground black pepper
Instructions
- In a small bowl, whisk together yogurt, mayonnaise and lemon juice.
- In a medium bowl, combine remaining ingredients. Pour mayonnaise mixture over tuna and mix well.
- Serve tuna salad on your whole-choice of lettuce, whole-wheat bread or crackers.
- MAKE IT GLUTEN-FREE: Verify that the canned beans, tuna, yogurt and mayonnaise that you are using are gluten-free and this dish can be gluten-free.
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 Tuna Salad with Chickpeas contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Chickpea: Their low glycemic index helps maintain steady blood sugar levels
- 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 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 Tuna Salad with Chickpeas 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: Tuna, Lemon.
Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefit...
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.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Tuna Salad with Chickpeas recipe is designed to be PCOS-friendly. At 125 calories per serving with 15g 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 16 minutes total. Prep time is 16 minutes. It makes 7 servings, so you can meal prep for multiple days.
Per serving: 125 calories, 15g protein (48%), 10g carbs, 3g 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 125 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 7 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.
Comments
Register or log in to add a comment