Sweet Onion, White Bean and Artichoke Dip - PCOS-Friendly Recipe
This Sweet Onion, White Bean and Artichoke Dip is a PCOS-friendly recipe with 40 calories, 2g protein, and 5g carbs per serving. Ready in 29 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tablespoons olive oil
- 1 small Vidalia or other sweet onion, chopped
- 1 ½ teaspoons sugar
- 4 garlic cloves, minced
- 1, 15-ounce can cannellini beans, drained and rinsed
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- pinch cayenne
- sea salt, to taste
- freshly ground black pepper, to taste
- 1, 15-ounce can artichoke hearts in water, drained
- ¼ cup rehydrated diced sun-dried tomatoes
Instructions
- Heat the oil in a skillet over medium-high heat. Add the onion, sugar, and garlic and sauté for 5 minutes.
- Add the mixture to a blender or food processor. Add the remaining ingredients and puree until smooth, but thick.
- MAKE IT GLUTEN-FREE: Make sure the ingredients are gluten-free and this recipe 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 Sweet Onion, White Bean and Artichoke Dip 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
- Tomato: Antioxidants help combat oxidative stress elevated 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 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 Sweet Onion, White Bean and Artichoke Dip 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, Basil.
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 benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Sweet Onion, White Bean and Artichoke Dip recipe is designed to be PCOS-friendly. At 40 calories per serving with 2g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 29 minutes total. Prep time is 24 minutes and cook time is 5 minutes. It makes 20 servings, so you can meal prep for multiple days.
Per serving: 40 calories, 2g protein (20%), 5g carbs, 1.5g fat. Plus 1g 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 Snack. At 40 calories, it fits within typical PCOS meal plan targets for Snack. 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 20 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 Snack
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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