Mediterranean Salmon and Roasted Vegetable Tray Bake

Key Takeaways

• Salmon is a natural source of protein, omega-3 fats and vitamin D.
• Balanced meals containing protein, fibre and healthy fats may support metabolic health in PCOS.
• Simple tray bake meals can make it easier to include nutrient-rich whole foods in everyday cooking.

When managing PCOS, nutrition is often discussed in relation to blood sugar balance, inflammation and metabolic health. However, nutrients that support bone, muscle and overall wellbeing are equally important.

This simple Mediterranean-inspired tray bake provides a balanced combination of protein, healthy fats and colourful vegetables. It also includes salmon, one of the richest natural food sources of vitamin D.

Meals such as this can support an overall dietary pattern that promotes metabolic health while also providing nutrients that contribute to muscle maintenance and bone health. If you are interested in learning more about the role of vitamin D in PCOS, you can read our article on vitamin D and PCOS.

Why This Recipe Works for PCOS

This recipe combines several nutritional principles often recommended when supporting metabolic health in PCOS.

Protein for muscle health
Salmon provides high-quality protein which supports muscle maintenance and recovery. Maintaining muscle mass can play an important role in metabolic health and insulin sensitivity.

Healthy fats
Salmon is rich in omega-3 fatty acids, which have been studied for their role in inflammation and cardiovascular health.

Fibre and phytonutrients
The vegetables provide fibre, vitamins and plant compounds that support overall health.

Vitamin D
Oily fish such as salmon are among the few natural dietary sources of vitamin D, a nutrient that contributes to bone health and immune function.

Serves 2

Ingredients

2 salmon fillets
1 courgette, sliced
1 red pepper, chopped
1 small red onion, sliced
1 handful cherry tomatoes
1 tablespoon extra virgin olive oil
1 teaspoon dried oregano
½ teaspoon smoked paprika
Juice of half a lemon
Salt and black pepper to taste

Optional: fresh parsley or basil to serve

Method

1. Preheat the oven to 200°C (180°C fan).
2. Place the courgette, red pepper, onion and cherry tomatoes onto a baking tray.
3. Drizzle the vegetables with olive oil and sprinkle with oregano, smoked paprika, salt and pepper. Toss gently to coat.
4. Roast the vegetables in the oven for 10 minutes.
5. Remove the tray from the oven and place the salmon fillets on top of the vegetables.
6. Squeeze lemon juice over the salmon and return the tray to the oven for a further 12 to 15 minutes, or until the salmon is cooked through.
7. Serve topped with fresh herbs if desired.

Serving Suggestions

This dish can be served on its own for a lighter meal or alongside:

• Quinoa
• roasted new potatoes
• a simple green salad

Adding whole grains can increase fibre intake and help create a balanced meal depending on individual preferences and activity levels.

Supporting Metabolic Health Through Balanced Meals

Many people with PCOS find that meals containing protein, fibre and healthy fats help support satiety and stable energy levels throughout the day. Simple meals such as tray bakes can make it easier to include a variety of whole foods without spending large amounts of time cooking.

Combined with regular movement and strength-based exercise, balanced meals can support long-term health and wellbeing.

You can learn more about the role of exercise in PCOS in our article on strength training and PCOS, and explore how nutrients such as vitamin D contribute to skeletal health in our article on bone health and PCOS.

Spring Gut Glow Salad

A simple, gut-supportive spring meal for PCOS

When conversations about gut health and PCOS become overwhelming, returning to food in its simplest form can be surprisingly powerful. Many women are told to increase fibre, add prebiotics, or follow complex gut protocols, yet practical guidance on what this looks like in everyday meals is often missing.

For women who experience bloating or IBS-type symptoms, fibre-rich meals can sometimes feel intimidating. Gradual exposure, thoughtful ingredient choices, and balanced meal structure often make a significant difference to tolerance.

Serves 3

Ingredients

• 120g quinoa (dry weight)
• 1 tin chickpeas (400g), drained and rinsed very well
• 1 bunch asparagus, woody ends removed, sliced into bite-size pieces
• 150g peas (frozen is fine)
• 4–6 radishes, thinly sliced
• 2 large handfuls rocket or baby spinach
• ½ cucumber, diced
• 100g feta cheese, crumbled
• 2 tbsp fresh parsley, finely chopped
• 1 tbsp fresh mint (optional), finely chopped
• 2 tbsp pumpkin seeds
• 2 tbsp hemp hearts

Dressing

• 2 tbsp extra virgin olive oil
• juice of ½ lemon
• 1 tsp Dijon mustard
• sea salt and black pepper

Method

1. Rinse quinoa well under running water. Cook according to packet instructions (usually 1 part quinoa to 2 parts water). Once cooked, fluff with a fork and allow to cool slightly.
2. Bring a small pan of water to the boil. Blanch the asparagus for 2–3 minutes until just tender, then add peas for the final minute. Drain and rinse briefly under cool water.
3. Drain and rinse chickpeas thoroughly (this helps make them easier to digest for many people). Shake off excess water.
4. In a large bowl combine quinoa, chickpeas, asparagus, peas, radishes, leafy greens and cucumber (if using). Toss gently.
5. Whisk the olive oil, lemon juice, Dijon mustard and honey (if using). Season with salt and pepper.
6. Pour dressing over the salad and mix well. Top with crumbled feta, fresh herbs, pumpkin seeds and hemp hearts.
7. Enjoy!

If you’re prone to bloating, IBS-type symptoms, or feel nervous about fibre-rich foods:

• start with a smaller portion and build up gradually
• choose cooked veg earlier in the day, and save raw salad for when your gut feels calm
• if legumes feel too much, use ½ tin chickpeas and increase quinoa/veg instead

Storage & meal prep

• Keeps well for up to 2 days in the fridge.
• If meal prepping, store the dressing separately for best texture.

Omega-3-Rich Mackerel and Beetroot Salad

When it comes to PCOS and heart health, nutrition does not need to be complicated to be effective. Simple meals built around the right balance of fats, fibre and plant compounds can support cardiovascular health while also addressing key drivers of PCOS such as insulin resistance and low-grade inflammation.

This omega-3-rich mackerel and beetroot salad is a good example of how everyday ingredients can come together to support heart health and inflammation balance in PCOS, without relying on ultra-processed foods or lengthy preparation.

Why omega-3 fats matter in PCOS

Omega-3 fatty acids, particularly EPA and DHA found in oily fish, have been widely studied in relation to cardiovascular and metabolic health. In PCOS, this is especially relevant because omega-3 intake has been associated with improvements in triglyceride levels, inflammatory markers and overall cardiometabolic risk in several recent reviews.

Omega-3 fats help regulate inflammatory signalling pathways and are involved in the production of compounds that support resolution of inflammation. This matters in PCOS, where chronic low-grade inflammation is common and contributes to insulin resistance and cardiovascular risk over time.

Mackerel is one of the richest and most affordable sources of omega-3 fats available in the UK. Including oily fish regularly, in line with UK dietary guidance, fits well within dietary patterns that support both heart health and metabolic balance in PCOS, such as a Mediterranean-style approach.

Beetroot complements this by providing fibre, polyphenols and dietary nitrates. Dietary nitrates are converted in the body to nitric oxide, which supports blood vessel function and healthy blood flow. Beetroot fibre also contributes to gut health, which is increasingly recognised as part of both inflammation regulation and hormone balance in PCOS.

Together, these ingredients support multiple aspects of cardiometabolic health in a food-first way that is practical and sustainable.

Mackerel and Beetroot Salad

This recipe works well as a light lunch or as part of a larger meal, particularly when you want something satisfying that supports steady energy.

Serves 2

Ingredients
2 mackerel fillets, smoked or freshly cooked and flaked
2 medium cooked beetroot, sliced or cubed
½ tin chickpeas, drained
A handful of rocket or mixed salad leaves
Half a small red onion, finely sliced
A tablespoon of capers or chopped gherkins (optional)
Extra virgin olive oil
Lemon juice or red wine vinegar
Fresh black pepper

Method
Arrange the salad leaves on a serving plate or in a bowl.
Add the chickpeas, beetroot and red onion, then gently flake the mackerel over the top.
Sprinkle with capers or gherkins if using.
Drizzle with extra virgin olive oil and a squeeze of lemon juice or vinegar.
Finish with black pepper and serve.

Simple variations

This salad is easy to adapt depending on preferences, appetite and tolerance.

If you prefer a warmer dish, the beetroot can be gently warmed before assembling the salad. For extra fibre and texture, cooked lentils or butter beans work well and can further support blood sugar stability in PCOS. If smoked mackerel feels too strong, freshly grilled or poached mackerel is a milder alternative.

If you do not eat mackerel, sardines or trout provide a similar omega-3 profile and can be used in the same way.

Making it work for PCOS

Meals like this work best as part of an overall pattern that supports insulin sensitivity, gut health and inflammation balance. Pairing omega-3-rich fish with fibre-rich plant foods and stable whole-food fats helps support triglycerides, cholesterol balance and vascular health, all of which are relevant in PCOS.

You can find more PCOS-friendly, heart-supportive recipes in our free private Facebook group – PCOS Unlocked – you can join it here. 

PCOS Power Porridge

A warm bowl of porridge can feel grounding and comforting on cold winter mornings, especially when the weather is icy and you need something nourishing before the day gets busy. For many people with PCOS, starting the day with a balanced breakfast that combines protein, fibre and healthy fats can help support steadier energy and appetite through the morning.

Traditional porridge made only with oats can sometimes lead to a sharper rise in blood sugar. This PCOS Power Porridge is a more balanced version that blends oats with flaxseed, chia and hemp seeds for added fibre and texture. It also includes a protein option that brings the meal to at least 30 g protein, which can help support fullness and reduce the likelihood of mid-morning energy dips.

Why this porridge works well for PCOS

Oats are naturally rich in beta glucans, a type of soluble fibre that slows digestion and supports a more gradual rise in blood glucose. When paired with additional fibre from seeds, healthy fats from nuts and a meaningful amount of protein, they create a breakfast that helps keep you satisfied and energised for longer.

For people managing PCOS, meals that combine fibre and protein can support more stable hunger patterns and make it easier to maintain balanced eating through the day. This recipe provides more than 10 g fibre and more than 30 g protein, all in a warm and comforting bowl.

Serves: 1

Dry ingredients

• 25g porridge oats
• 2 tbsp ground flaxseed
• 1.5 tbsp chia seeds
• 1 tbsp shelled hemp seeds
• 15 g mixed nuts, roughly chopped

Protein options (choose one)

All options bring the recipe to at least 30 g protein.

Option A: Balanced and best tasting

• Half scoop protein powder
• 100 g Greek yoghurt, added on top

Option B: Higher protein, no yoghurt

• One full scoop protein powder

Option C: No protein powder

• 150 g Greek yoghurt
• An additional tablespoon of hemp seeds

Liquid

• 150 to 200 ml water or milk of choice (dairy or unsweetened plant milk)

Toppings

• Berries
• A pinch of cinnamon
• Extra nuts or seeds if desired

Method

1. Add the oats, flaxseed, chia seeds and hemp seeds to a small saucepan and stir to combine.
2. Pour in the water or milk and let it sit for a minute, so the chia seeds begin to thicken.
3. Warm gently for five to seven minutes, stirring often, until creamy. Add extra liquid if required.
4. If using protein powder, remove from the heat and whisk it in gradually.
5. Spoon the porridge into a bowl and add Greek yoghurt if using.
6. Top with berries, nuts and cinnamon.

Flavour variations

Blueberry and Lemon
Stir through frozen blueberries while cooking and finish with lemon zest.

Cocoa and Almond
Add a teaspoon of cocoa powder before cooking and top with chopped almonds.

Ginger and Pear
Add chopped pear and a little ground ginger for a warming winter flavour.

Serving suggestions and storage tips

Make ahead
Combine the dry ingredients in a jar so breakfast is quick to prepare on busy mornings.

Storage
Cooked porridge keeps for up to two days in the fridge. Add a splash of liquid when reheating.

Warming Turmeric and Ginger Winter Tea

Turmeric and ginger have a long history of use in traditional cooking and herbal practices, but they also have a growing body of research supporting their role in inflammation, immunity and metabolic health. 

Turmeric contains curcumin, a natural compound studied for its anti-inflammatory and antioxidant effects. Ginger contains gingerols and shogaols, which support digestion, circulation and immune balance.

For women with PCOS this combination can be particularly supportive. Chronic low-grade inflammation is a common feature of PCOS, and warming ingredients like turmeric and ginger may help calm inflammatory pathways while supporting winter immunity. Their gentle effects on digestion can also be helpful during colder months when heavier meals are more common.

This simple winter tea is an easy way to enjoy these benefits in a soothing, daily ritual.

Key ingredients for PCOS health

This recipe uses everyday ingredients that offer natural support for inflammation, hormone balance and immunity.

Fresh ginger
Supports digestion and may help regulate inflammation. It also adds gentle heat that feels comforting on winter days.

Ground or fresh turmeric
Provides curcumin, known for its antioxidant and anti-inflammatory effects. When combined with black pepper, absorption improves.

Lemon
Adds vitamin C and a fresh flavour. Vitamin C contributes to normal immune function.

Honey (optional)
Offers natural sweetness and antioxidants. A very small amount can make the tea more comforting without overwhelming blood sugar.

Black pepper
Enhances the absorption of curcumin and brings warmth to the drink.

These ingredients can be adjusted based on your taste and tolerance.

Ingredients:

• 1 piece of fresh ginger, about 3 cm, sliced
• 1 teaspoon ground turmeric or 1 tablespoon fresh turmeric, grated
• Juice of half a lemon
• ¼ teaspoon ground black pepper
• 1 to 2 teaspoons honey (optional)
• 600 ml hot water

Serves: 2
 

Method:

1. Add the sliced ginger and turmeric to a small saucepan.
2. Pour in the hot water and bring to a gentle simmer.
3. Reduce the heat and simmer for 10 minutes to allow the flavours to infuse.
4. Remove from the heat. Add the lemon juice and black pepper.
5. Taste and add honey if desired.
6. Strain into mugs and enjoy warm.

The result is a soothing golden tea that feels grounding, warming and supportive during the colder months.

Tips for making ahead and freezing

This recipe is easy to make in larger batches and store for later use.

• Make a larger batch and keep it in a sealed jar or bottle in the fridge for up to three days.
• Freeze in portions using ice cube trays. Each cube can be added to hot water for a quick, warming drink.
• Add variety by including a cinnamon stick, fresh orange peel or whole cloves for a more aromatic winter blend.
• Enjoy as part of an evening routine to support relaxation, digestion and warmth before bed.

This tea makes a nourishing addition to winter self-care and can complement your wider anti-inflammatory and PCOS-supportive habits.

PCOS-Friendly Lentil and Spinach Stew

Many women with PCOS find that meals high in refined carbohydrate leave them hungry or craving sugar soon after. Building meals with protein, fibre, and low-GI carbohydrates helps slow glucose release and support steadier energy. 

Pulses such as lentils are naturally low GI and high in fibre and protein, which can help moderate post-meal blood glucose. 

Lentils
Plant protein plus soluble fibre slow carbohydrate absorption and support fullness. As a low-GI pulse, lentils are a useful base for blood-sugar-friendly meals.  

Spinach
Very low in carbohydrate and a source of magnesium and folate, nutrients involved in energy metabolism and general health. 

Onion and garlic
Add natural flavour. Emerging human research suggests garlic may improve some metabolic markers (glucose/insulin indices) in certain adult groups.

Tomatoes
Provide vitamin C and carotenoids such as lycopene, contributing to an overall nutrient-dense, plant-forward pattern.

Serves: 2–3

Ingredients

• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, crushed
• 1 tsp ground cumin
• ½ tsp turmeric
• ½ tsp smoked paprika (optional)
• 1 medium carrot, diced
• 1 red pepper, chopped
• 150 g dried lentils (red), rinsed
• 400 g tinned chopped tomatoes
• 500 ml good quality stock
• 1 bag baby spinach
• Juice of ½ lemon
• Sea salt and black pepper, to taste
• Fresh parsley or coriander, to garnish

Method

1. Warm the olive oil in a saucepan over medium heat. Soften the onion for 5 minutes.
2. Stir in garlic, cumin, turmeric, and paprika for 1 minute until fragrant.
3. Add carrot, pepper, lentils, tomatoes, and stock. Bring to the boil, then simmer 20–25 minutes, stirring occasionally, until the lentils are tender and the stew thickens.
4. Fold in spinach to wilt, 2–3 minutes.
5. Add lemon juice, season, and finish with herbs.

Serving suggestions and variations

• Extra protein: Top with grilled chicken, prawns, or tofu.
• Extra texture: Add toasted seeds or a spoon of Greek yoghurt.
• Make it spicier: Add chilli flakes or fresh ginger.
• Batch cook: Double the recipe and freeze portions.

Get more blood sugar-friendly recipes by joining our free private Facebook group – PCOS Unlocked – or check the Recipes section of the blog.