Beet and Arugula Salad with Feta - PCOS-Friendly Recipe
This Beet and Arugula Salad with Feta is a PCOS-friendly recipe with 105 calories, 4g protein, and 8g carbs per serving. Ready in 39 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 medium beets, trimmed, peeled, each cut into eighths
- 1 teaspoon and 2 teaspoons olive oil, divided use
- 1/8 teaspoon pepper
- 1/2 teaspoon white wine vinegar
- 1/4 teaspoon Dijon mustard
- 1 1/2 ounces baby arugula, packed (about 1 1/2 cups)
- 3 tablespoons crumbled fat-free feta cheese
Instructions
- Preheat the oven to 400 degrees F.
- Put the beets in a single layer on a rimmed baking sheet. Drizzle the beets with 1 teaspoon oil. Sprinkle the pepper over the beets.
- Roast for 20-25 minutes, or until tender when tested with a fork. Let cook on the baking sheet for 10 minutes.
- Meanwhile, in a large bowl, whisk together the remaining 2 teaspoons oil, vinegar, and mustard. Add the arugula, swirling the leaves in the dressing (tongs work well for this). Add the cooled beets. Sprinkle with the feta. Toss to combine.
- Cook’s Tip: Most recipes advise roasting beets whole, then peeling them after cooking. To cut cooking time considerably, peel them raw (a vegetable peeler works well) and cut them into quarters or eighths before roasting. Beets can stain clothes, so you may want to wear an apron and a pair of disposable plastic gloves before handling the beets.
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 Beet and Arugula Salad with Feta contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Feta: Provides calcium important for bone health 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 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 Beet and Arugula Salad with Feta 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.
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Frequently Asked Questions
Yes, this Beet and Arugula Salad with Feta recipe is designed to be PCOS-friendly. At 105 calories per serving with 4g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 39 minutes total. Prep time is 14 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 105 calories, 4g protein (15%), 8g carbs, 7g fat. Plus 2g 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 105 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 2 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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