Caribbean Bean Dip - PCOS-Friendly Recipe
This Caribbean Bean Dip is a PCOS-friendly recipe with 60 calories, 3g protein, and 9g carbs per serving. Ready in 14 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 (15.5-ounce) can organic black beans, drained
- ½ Hass avocado, peeled and sliced
- 3 tablespoons lemon juice
- 2 tablespoons roughly chopped cilantro
- ¼ teaspoon ground cayenne red pepper
- ¼ teaspoon ground cumin
- ¼ teaspoon sea salt, or to taste
- 3 tablespoons thinly sliced green onions
Instructions
- Puree all ingredients except the green onion in a blender until smooth. Top with green onion and serve with tortilla chips or fresh vegetables.
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 Caribbean Bean Dip contribute to your health goals:
- Black bean: Support blood sugar control and provide sustained energy
- Avocado: Healthy fats support hormone production and help reduce inflammation
- 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 Caribbean Bean Dip 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: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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Frequently Asked Questions
Yes, this Caribbean Bean Dip recipe is designed to be PCOS-friendly. At 60 calories per serving with 3g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 14 minutes total. Prep time is 14 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 60 calories, 3g protein (20%), 9g carbs, 2g fat. Plus 3g 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 60 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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