Greek Bean Salad - PCOS-Friendly Recipe
This Greek Bean Salad is a PCOS-friendly recipe with 140 calories, 4g protein, and 10g carbs per serving. Ready in 24 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Salad
- 1 (15.5-ounce) can cannellini beans, rinsed and drained
- 1 cup grape tomatoes, cut in half
- ¼ cup diced red onion
- ¼ cup diced green pepper
- ¼ cup reduced-fat feta cheese, crumbled
- 6 kalamata olives, pitted and chopped
- Dressing
- ¼ cup red wine vinegar
- ¼ cup olive oil
- ½ teaspoon oregano, dried
- ¼ teaspoon pepper
Instructions
- In a medium salad bowl, combine the salad ingredients.
- In a small bowl, whisk together the dressing ingredients. Pour the dressing over the salad ingredients and mix to coat. Serve cold.
- MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe 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 Greek Bean 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
- 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 Greek Bean 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 Greek Bean Salad recipe is designed to be PCOS-friendly. At 140 calories per serving with 4g 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 24 minutes total. Prep time is 24 minutes. It makes 7 servings, so you can meal prep for multiple days.
Per serving: 140 calories, 4g protein (11%), 10g carbs, 9g 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 140 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 7 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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