Elevate Your PCOS Meal Prep with This Tasty Air-Fried Salmon Recipe!

Living with PCOS can be challenging, especially when it comes to maintaining a balanced diet that supports your hormonal health. But don't worry, I've got you covered with this delicious and easy-to-make Air-Fried Salmon recipe! This dish is not only perfect for your meal prep routine but also packed with nutrients that can help manage PCOS symptoms. Make sure to save this recipe for your next meal prep session. Let's dive in!

Ingredients You’ll Need:

  • 1 lb. salmon (skin removed)
  • 1 tbsp brown sugar
  • 2 tsp smoked paprika
  • 3/4 tsp chili powder
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp cornstarch
  • 2 tsp kosher salt
  • 2–3 tsp olive oil


  1. Prepare the Salmon:

    • Pat dry the salmon and cut it into 1-2 inch cubes. Ensuring the salmon is dry helps the spices stick better and gives you that perfect crispy texture.
  2. Mix the Spices:

    • In a bowl, combine the brown sugar, smoked paprika, chili powder, onion powder, garlic powder, cornstarch, and kosher salt. Add the olive oil and mix until you have a smooth spice mixture.
  3. Coat the Salmon:

    • Toss the salmon cubes in the spice mixture until each piece is well coated. This step ensures that every bite is bursting with flavor.
  4. Air Fry the Salmon:

    • Preheat your air fryer to 400°F. Place the salmon cubes in the air fryer basket in a single layer. Air fry for 9 minutes, shaking the basket halfway through to ensure even cooking.
  5. Enjoy:

    • Your juicy, flavorful salmon is ready! Enjoy it as a snack, or use it to make delicious tacos with cabbage and avocado salsa. The possibilities are endless!

Prefer an instruction video? Click here for the video on how to make this dish!

Why This Recipe is Perfect for PCOS:

This Air-Fried Salmon recipe is not only tasty but also aligns with the nutritional needs of women with PCOS. Here’s why:

  • Rich in Omega-3 Fatty Acids: Salmon is an excellent source of omega-3 fatty acids, which have anti-inflammatory properties and can help manage PCOS symptoms.
  • High in Protein: Protein is essential for balancing blood sugar levels and keeping you full longer, making it easier to manage weight—a crucial aspect of PCOS management.
  • Low in Carbs: This recipe is low in carbohydrates, which can help maintain stable insulin levels, a key factor in managing PCOS.

Tips for Meal Prep:

  • Portion Control: Divide the cooked salmon into meal-sized portions and store them in airtight containers in the fridge. They can last up to 4 days.
  • Versatile Use: Use the salmon in various dishes throughout the week—think salads, tacos, or even mixed with quinoa and veggies for a balanced meal.
  • Quick and Easy: Air frying is a fast cooking method, making this recipe perfect for busy weekdays.

Elevating your PCOS meal prep doesn’t have to be complicated. With this Air-Fried Salmon recipe, you get a delicious, nutrient-dense dish that’s easy to prepare and versatile enough for multiple meals. Give it a try and let us know how you like it!

Together, we can make living with PCOS a little bit easier, one meal at a time!