Jalapeno Cilantro Hummus - PCOS-Friendly Recipe
This Jalapeno Cilantro Hummus is a PCOS-friendly recipe with 240 calories, 9g protein, and 33g carbs per serving. Ready in 47 minutes. High in fiber (7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Hummus Ingredients:
- ¼ cup fresh cilantro
- 1 jalapeno pepper, seeds and ribs removed to taste
- 1 clove garlic
- 1 tablespoon lemon juice
- ¼ cup water or vegetable stock
- ¼ cup tahini
- 1 tablespoon olive oil
- 1 14-oz. can chickpeas, rinsed and drained
- ½ teaspoon salt (optional)
- ½ teaspoon ground black pepper
- For Dipping:
- 3 whole wheat pita, cut into 8ths
- Cooking Spray
- 1 cup carrot sticks
- 1 cup celery sticks
- 1 cup broccoli florets
Instructions
- Preheat oven to 375 degrees F. Coat a baking sheet with cooking spray. Arrange pita chips in a single layer on the baking sheet. Spray the tops of the pita chips and bake for 15 minutes or until crisp.
- Add all hummus ingredients (from cilantro to ground black pepper) to a food processor or blender and blend until smooth.
- Arrange the hummus on a platter with cut up vegetables and pita chips.
- MAKE IT GLUTEN-FREE: Omit the pita chips 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 Jalapeno Cilantro Hummus contribute to your health goals:
- Chickpea: Their low glycemic index helps maintain steady blood sugar levels
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Carrot: Provide antioxidants that support overall metabolic health
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 Jalapeno Cilantro Hummus 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: Broccoli, Lemon.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this Jalapeno Cilantro Hummus recipe is designed to be PCOS-friendly. At 240 calories per serving with 9g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.
This recipe takes about 47 minutes total. Prep time is 32 minutes and cook time is 15 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 240 calories, 9g protein (15%), 33g carbs, 10g fat. Plus 7g 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 240 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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