Corn, Tomato, Pea and Dill Salad - PCOS-Friendly Recipe
This Corn, Tomato, Pea and Dill Salad is a PCOS-friendly recipe with 105 calories, 2g protein, and 10g carbs per serving. Ready in 19 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup sugar snap peas or English peas
- 1 cup frozen corn, thawed
- ½ cup cherry tomatoes, cut in half
- 2 tablespoons extra-virgin olive oil
- 1 bunch fresh baby dill, finely chopped (about 4 tablespoons)
- 10 fresh basil leaves, torn
- Salt, to taste
- Freshly ground pepper, to taste
Instructions
- Place peas in a saucepan, and cover with water. Bring to a boil over high heat, and cook for 5 minutes or until tender. Drain. Rinse with cold water.
- Combine peas, corn, tomatoes, olive oil, dill, basil, salt, and pepper in a large bowl. Toss well to combine. Serve at room temperature.
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 Corn, Tomato, Pea and Dill Salad contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Tomato: Antioxidants help combat oxidative stress elevated 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 Corn, Tomato, Pea and Dill 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: Basil.
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 Corn, Tomato, Pea and Dill Salad recipe is designed to be PCOS-friendly. At 105 calories per serving with 2g 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 19 minutes total. Prep time is 14 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 105 calories, 2g protein (8%), 10g 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 4 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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