You can file this PCOS-friendly lunch idea for spicy tuna salad under the world’s easiest make-ahead lunches for work and school! It’s a flavorful flip to a classic tuna salad that will make your taste buds jump for joy. It also packs a nutritious punch for PCOS management as well.

A Twist On An Old Classic

I grew up eating tuna salad sandwiches. It was something I could make myself as a kid, and I have fond memories associated with it (especially around the Lenten season). Now, I use it as an easy make-ahead, budget friendly meal for the lunch during the week. It’s a lunch I can look forward to, and I know you will, too!

A Easy PCOS-Friendly Lunch

Did you know it’s recommended to eat a serving of fish at least twice per week? This recommendation is for the general population, but I think it’s even more important for those with PCOS.

Tuna is a fatty fish with omega-3 fatty acids. Omega-3 fatty acids can help improve insulin resistance and inflammation.

Plus, it only requires 5 ingredients. It can’t be any simpler!

Find more meal ideas and recipe in the Peace with PCOS Recipe Guide.

Easy Spicy Tuna Salad

A perfect make-ahead lunch for work or easy Saturday lunch for the family! This spicy tuna recipe puts a twist on the classic tuna salad that bursts with flavor!
Prep Time 10 minutes
Total Time 10 minutes
Servings 2 people


  • 2 (5oz) cans tuna
  • 1 small chopped red bell pepper
  • 1/4 cup chopped celery
  • 3 tbsp chipotle mayo I recommend Sir Kensington's Chipotle Mayo
  • 3 tbsp plain greek yogurt


  • Drain water from tuna.
  • Chop bell pepper and celery.
  • Mix all ingredients.
  • Serve with leafy lettuce on your favorite bread or crackers.

Protein, Fat, Fiber for PCOS

As with most recipes, I keep in mind these three nutrients for planning meals. This means I strive to include a protein, fat, and fiber food in each meal. This helps to provide nutrient variety and balance blood sugar, both of which are essential for PCOS management. This recipe meets all three: tuna (protein), mayo/yogurt (fat), celery/bell pepper (fiber). Don’t forget to add bread (I recommend a sourdough) or crackers, fruits, or veggies to make a nourishing, satisfying, flavorful meal!

PCOS-friendly spicy tuna salad
Spicy Tuna Salad Meal Prep

Make-Ahead Lunch

You can whip-up this PCOS-friendly tuna salad recipe in just a few minutes and it will keep refrigerated for about 3 days if properly store. I recommend a glass container for freshness, storage and cleaning.

pcos-friendly recipe tuna salad image