If you’re looking for a delicious, no-fuss dinner that’s good for your hormones and tastes amazing, this PCOS dinner recipe is a must-try.
Seriously, it’s delicious and easy. When I make it for dinner, I know everyone at the table will be happy.
This PCOS-friendly sheet pan dinner is packed with anti-inflammatory protein, gut-friendly fiber, and supports stable blood sugar levels, which is key for reducing insulin resistance and improving hormone balance if you’re living with PCOS.
Even better? It’s ready in 30 minutes and bakes on a single sheet pan. (Because no one wants extra dishes.)
AND the sweet-tangy maple mustard glaze hits all the right notes.
I’m definitely guilty of making double the dressing/glaze to add to different veggies or just to have a really saucy dinner.
[Pro-tip- As a busy mom, I’m always trying to find ways to multi-task. So once I get this in the oven, I do one of these 30-min Youtube workouts. When I’m done, dinner’s ready.]
This recipe is featured in my Free 7-Day Insulin Resistance Meal Plan—so if you haven’t downloaded it yet, now’s your chance!
Why This Recipe Works for PCOS
You’ve heard me say it a hundred times: managing PCOS starts with your blood sugar. And meals like this one are a triple win—protein, fiber, and healthy fats working together to stabilize blood sugar and reduce inflammation.
Here’s why I love it:
- Salmon is rich in omega-3 fatty acids that fight inflammation and support fertility and hormone production.
- Carrots and onions add fiber and antioxidants without spiking your blood sugar. The soluble fiber also helps the liver detox excess estrogen and testosterone.
- Olive oil provides heart-healthy fats that improve insulin sensitivity and hormone production
- Dijon mustard adds flavor without added sugar or junk.
- Maple syrup offers a touch of sweetness to balance the savory without wrecking your blood sugar.
Easy Substitutions for Protein and Veggies
Don’t have fresh salmon or carrots on hand? No worries. Here’s how to flex this recipe to fit your fridge or pantry—without losing the PCOS-friendly magic.
Learn more about a flexible approach to PCOS meal planning in this Ultimate Guide to PCOS Meal Planning.
Protein Swaps
| Option | Benefit |
| Frozen salmon | Thaw and roast—same omega-3 goodness |
| Halibut | Mild white fish that is a good source of omega-3s. |
| Canned salmon | Budget-friendly and still nutrient-rich. Form into patties by combining with an egg, whole grain panko and chopped scallions, for flavor. Bake on the sheet pan and brush with glaze. |
| Shrimp | Lean protein, that cooks really fast, so cook veggies first for about 20 minutes and then add shrimp. You can toss shrimp and some of the sauce together in a bowl before adding to sheet pan. |
| Chicken breast or Chicken Thighs | High-protein and blood sugar balancing. |
| Tempeh/tofu | Plant-based protein with fiber and gut health perks |
Veggie Swaps
| Option | Benefit |
| Sweet potatoes | Fiber + slow-digesting carbs |
| Butternut squash | Naturally sweet and full of antioxidants |
| Parsnips | A delicious twist from carrots |
| Delicata Squash | Thin skinned squash you don’t have to peel |
| Broccoli or Brussels | Cruciferous veggies that help with estrogen detox |
Meal Prep & Storage Tips
This sheet pan salmon is not just easy—it’s meal prep gold.
- Refrigerate leftovers in an airtight container for up to 3 days.
- Double the recipe to make weekday lunches effortless.
- Separate veggies and salmon if storing for longer freshness.
- Reheat in a skillet or oven to keep salmon from drying out.
🧊 On-the-go tip: Flake leftover salmon into a grain bowl with greens and a drizzle of the mustard-maple glaze—instant lunch win.
Need More Easy PCOS Meals?
Sheet Pan Maple-Mustard Salmon with Carrots (PCOS-Friendly)
Ingredients
- 2 Tbs oregano fresh, chopped (or 1 teaspoon dried)
- 2 Tbs mustard Dijon
- 2 Tbs maple syrup
- 2 Tbs olive oil
- 1 1/2 lb salmon fillets
- 2 lb carrots peeled and cut into strips or rounds
- 1 onion sweet, sliced or chopped small
- salt to taste
- pepper to taste
Instructions
Prep
- Preheat oven to 425°F. Line baking sheet with parchment paper.
- Combine oregano, mustard, syrup, and olive oil in a small bowl.
- Peel and cut carrots and chop the onion.
Make
- Brush 1/2 mustard-maple syrup mixture evenly over salmon fillets.
- Toss carrots and onion with remaining dressing in a bowl.
- Add salmon to the pan and spread vegetables around the salmon in an even layer.
- Bake at 425°F for 20-30 minutes or until salmon is done and carrots are tender.
Notes
Nutrition
Final Thoughts
Balancing your hormones with food doesn’t have to be boring, restrictive, or complicated. This PCOS-friendly sheet pan salmon recipe is proof that delicious, anti-inflammatory meals can also be realistic and weeknight-friendly.Want more PCOS recipes like this one?
➡️ Download my FREE 7-Day Insulin Resistance Meal Plan
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Meggie Connelly MS, RD, LDN is a Registered Dietitian Nutritionist, PCOS Advocate and Culinary Nutritionist who helps individuals with PCOS and chronic dieters go from confused, frustrated and exhausted to confident and balanced.
