Spinach Wontons - PCOS-Friendly Recipe
This Spinach Wontons is a PCOS-friendly recipe with 28 calories, 0.95g protein, and 5.25g carbs per serving. Ready in 24 minutes. High in fiber (0.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 dash pepper
- 1 dash salt
- 1 tbsp olive oil
- 1 clove garlic, minced
- 1/4 cup chopped onion, minced
- 10 oz fresh spinach
- 10 waterchestnuts, minced
- 60 wonton
Instructions
- Wash the spinach thoroughly and trim any tough stems. Drain spinach and pat dry with a paper towel. Coarsely chop the spinach.
- Place a wok or large skillet over medium-high heat. When the pan or wok gets smoking hot, add the olive oil with the garlic and onions. Stir fry the onion and garlic for 30 seconds, then add the spinach and water chestnuts. Continue to cook for an additional 3 minutes, allowing the water from the spinach to cook off.
- Transfer the vegetables to a bowl. Season with salt and pepper to taste. Allow the spinach to cool for 5 minutes.
- To form the wontons, pull one wonton from the package and moisten the edges with water. Place a teaspoon of the spinach mixture in the center of the wonton. Fold the wonton over into a triangle. Now, fold the long corners together and give them a little pinch to hold together.
- Cover the wontons with plastic wrap to prevent the wrappers from drying out.
- There are several ways to cook wontons. You can simmer them in some vegetable or chicken broth for a good soup, steam them or you can deep fry them (calorie count will go up using this method). Serve your cooked wontons with a soy dipping sauce.
- Prepared wontons can be frozen by placing a single layer of them on a cooking sheet. Once frozen, transfer them to a resealable bag and you can enjoy whenever you like.
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 Spinach Wontons contribute to your health goals:
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Spinach Wontons 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: Spinach, Nuts.
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Frequently Asked Questions
Yes, this Spinach Wontons recipe is designed to be PCOS-friendly. At 28 calories per serving with 0.95g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 24 minutes total. Prep time is 19 minutes and cook time is 5 minutes. It makes 60 servings, so you can meal prep for multiple days.
Per serving: 28 calories, 0.95g protein (14%), 5.25g carbs, 0.37g fat. Plus 0.3g 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 Appetizer. At 28 calories, it fits within typical PCOS meal plan targets for Appetizer. 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 60 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 Appetizer
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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