Garden Caprese Salad - PCOS-Friendly Recipe
This Garden Caprese Salad is a PCOS-friendly recipe with 50 calories, 2g protein, and 4g carbs per serving. Ready in 26 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 8 plum (Roma) tomatoes, seeded and cut into ½ inch chunks
- 2 medium cucumbers, seeded and cut into ½ inch chunks
- ½ small red onion, small dice
- 1 tablespoon olive oil
- 3 tablespoons balsamic vinegar
- 1 ounce fresh basil (about 15 leaves), chopped
- ¼ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
- 4 ounces fresh mozzarella cheese, cut into small chunks
Instructions
- In a large bowl, combine all ingredients. Mix well.
- Let the salad marinate for 1 hour in the refrigerator.
- MAKE IT GLUTEN-FREE: Verify that the ingredients that you are using are gluten-free and this dish 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 Garden Caprese 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
- Onion: Support cardiovascular health and blood sugar regulation
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 Garden Caprese 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 Garden Caprese Salad recipe is designed to be PCOS-friendly. At 50 calories per serving with 2g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 26 minutes total. Prep time is 26 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 50 calories, 2g protein (16%), 4g carbs, 3g fat. Plus 1g 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 50 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 12 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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