Watermelon, Arugula and Feta Salad - PCOS-Friendly Recipe
This Watermelon, Arugula and Feta Salad is a PCOS-friendly recipe with 70 calories, 3g protein, and 9g carbs per serving. Ready in 14 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 cups seedless watermelon, cubed and chilled
- 1/3 cup reduced-fat crumbled feta
- 7 ounces arugula
- 1/4 small red onion, thinly sliced
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- 1/4 teaspoon salt (optional)
- 1/4 teaspoon ground black pepper
Instructions
- In a large bowl, toss together the watermelon, feta, arugula, and onion.
- In a medium bowl, whisk together the balsamic vinegar, olive oil, salt (optional), and pepper.
- Drizzle the dressing over the salad and toss gently to coat.
- 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 Watermelon, Arugula and Feta Salad 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
- 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 Watermelon, Arugula and Feta 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.
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Frequently Asked Questions
Yes, this Watermelon, Arugula and Feta Salad recipe is designed to be PCOS-friendly. At 70 calories per serving with 3g 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 14 minutes total. Prep time is 14 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 70 calories, 3g protein (17%), 9g carbs, 3.5g 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 70 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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