Orange and Walnut Salad - PCOS-Friendly Recipe
This Orange and Walnut Salad is a PCOS-friendly recipe with 135 calories, 2g protein, and 13g carbs per serving. Ready in 28 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Salad
- 8 cups mixed salad greens
- 2 large carrots, peeled and thinly sliced
- 1 small red onion, thinly sliced
- 2 large oranges, peeled and sectioned
- Vinaigrette
- 2 tablespoons fresh orange juice
- 2 tablespoons fresh lemon juice
- 1 tablespoon honey
- 2 teaspoons Dijon mustard
- ¼ cup walnut oil
- Sea salt and fresh ground black pepper to taste*
- ¼ cup walnut pieces
Instructions
- Place the greens on a platter. Top with the carrots, onion, and oranges.
- For the vinaigrette, whisk together the orange and lemon juices, honey, and mustard. Slowly add the oil in a thin stream, whisking constantly.
- Drizzle the vinaigrette over the salad. Add salt and pepper to taste, and top with the walnuts.
- Dietitian Tip: If you can’t find walnut oil, you can also swap in olive oil to make the dressing.
- *Note: The nutrition facts above do not include any added salt.
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 Orange and Walnut Salad contribute to your health goals:
- Walnut: Studies show walnuts may improve lipid profiles in women with PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Carrot: Provide antioxidants that support overall metabolic health
- Honey: Use in moderation as part of a balanced PCOS diet
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, and 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 Orange and Walnut 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: Lemon, Honey.
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. Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balan...
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Frequently Asked Questions
Yes, this Orange and Walnut Salad recipe is designed to be PCOS-friendly. At 135 calories per serving with 2g 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 28 minutes total. Prep time is 28 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 135 calories, 2g protein (6%), 13g carbs, 9g 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 135 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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