Herbed Salmon Spread - PCOS-Friendly Recipe
This Herbed Salmon Spread is a PCOS-friendly recipe with 170 calories, 22.96g protein, and 5.54g carbs per serving. Ready in 25 minutes. High in fiber (0.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup yogurt plain, low fat
- 1/4 tsp dill weed
- 1/4 tsp leaves thyme, dried
- 0.12 tsp salt
- 1 tbsp mayonnaise
- 1 wedge yields lemon juice, (1/2 tsp)
- 1 tbsp green onion, minced
- 1 tbsp parsley, minced
- 12 oz salmon
Instructions
- Spoon yogurt onto several layers of pepper towels.
- Spread yogurt evenly to 1/2" thickness.
- Cover yogurt with more paper towels. Let stand 5 minutes.
- With rubber spatula, scoop yogurt into medium bowl.
- Add salmon and remaining ingredients except lemon and parsley. Stir well. Cover and chill.
- Garnish with fresh parsley and lemon slice, if desired. Spread on cucumbers.
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 Herbed Salmon Spread contribute to your health goals:
- Salmon: High in protein to support stable blood sugar levels
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin). 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 Herbed Salmon Spread 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: Salmon, Lemon.
Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflamma...
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Frequently Asked Questions
Yes, this Herbed Salmon Spread recipe is designed to be PCOS-friendly. At 170 calories per serving with 22.96g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 20 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 170 calories, 22.96g protein (54%), 5.54g carbs, 6.3g fat. Plus 0.8g 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 Sauce And Condiment. At 170 calories, it fits within typical PCOS meal plan targets for Sauce And Condiment. 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 4 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.
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