Fruit Salad with Honey Yogurt - PCOS-Friendly Recipe
This Fruit Salad with Honey Yogurt is a PCOS-friendly recipe with 100 calories, 5g protein, and 20g carbs per serving. Ready in 12 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 cups strawberries, hulled and sliced
- 2 cups watermelon, cut into small chunks
- 2 cups cantaloupe, cut into small chunks
- 1 cup green grapes
- 1 cup blueberries
- 2, 6-ounce containers non-fat, Greek honey yogurt
Instructions
- In a large bowl, mix together all fruit.
- Place 1 cup fruit salad in individual bowl or parfait dish. Top each fruit salad with 1 1/2 ounces Greek yogurt.
- Dietitian Tip: There is nothing like fresh fruit in the summertime. Just make sure to count the carbohydrates as part of your meal plan. Fresh fruit is hard to find when you are on the road, so be prepared and pack your own.
- MAKE IT GLUTEN-FREE: Confirm that the yogurt you are using is gluten-free and this recipe can be made 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 Fruit Salad with Honey Yogurt contribute to your health goals:
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
- Blueberr: Contain anthocyanins that may improve insulin sensitivity
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
- 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. 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 Fruit Salad with Honey Yogurt 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: Honey.
Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health. Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefi...
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Frequently Asked Questions
Yes, this Fruit Salad with Honey Yogurt recipe is designed to be PCOS-friendly. At 100 calories per serving with 5g 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 12 minutes total. Prep time is 12 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 100 calories, 5g protein (20%), 20g carbs, 0g 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 100 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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