Japanese Cucumber Salad - PCOS-Friendly Recipe
This Japanese Cucumber Salad is a PCOS-friendly recipe with 110 calories, 2g protein, and 6g carbs per serving. Ready in 14 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 medium cucumber
- 2 tablespoons rice vinegar
- 1 tablespoon canola oil
- 1 teaspoon Splenda or Stevia
- 1/4 teaspoon salt (optional)
- 1 tablespoon sesame seeds, toasted
Instructions
- Peel the cucumbers to leave alternating green stripes. Slice the cucumbers in half lengthwise and scrape the seeds out with a spoon.
- Using a mandolin, food processor, or knife, slice the cucumber into very thin slices.
- In a medium bowl, whisk together the vinegar, canola oil, Splenda or Stevia, and salt (optional).
- Toss the cucumbers and sesame seeds in the dressing and serve.
- Chef Tip: You can find a reasonably priced hand held slicer (also called a mandolin) in any kitchen supply store. Using it makes this salad really easy and consistent.
- MAKE IT GLUTEN-FREE: Confirm all ingredients are 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 Japanese Cucumber Salad contribute to your health goals:
- Sesame: Provide calcium, iron, and zinc beneficial for 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. 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 Japanese Cucumber 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: Sesame Seeds.
Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Japanese Cucumber Salad recipe is designed to be PCOS-friendly. At 110 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 14 minutes total. Prep time is 14 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 110 calories, 2g protein (7%), 6g carbs, 9g 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 110 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 2 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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