Sourdough Chicken Club - PCOS-Friendly Recipe
This Sourdough Chicken Club is a PCOS-friendly recipe with 798 calories, 73.97g protein, and 39.43g carbs per serving. Ready in 33 minutes. High in fiber (2.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp mayonnaise
- 1 tsp olive oil
- 1 breast, bone and skin removed chicken
- 2 medium slices bacon
- 1 leaf outer lettuce
- 1 slice, medium tomato
- 1 slice, medium sourdough bread
- 1 slice swiss cheese, low fat
Instructions
- Cut the bacon slices in half, making a total of 4 peices. Cook as preferred, drain fat and set aside (use turkey bacon if you prefer).
- Grill chicken breast until no pink remains in the middle. If unable to grill, you can also broil.
- While the chicken is cooking, brush the olive oil on both sides of the sourdough bread. You may not need all of the oil, just an even, thin coat.
- Toast the bread until light brown.
- Spread the mayonnaise over one side of the bread. Assemble the sandwich in the following order: bread, chicken breast, cheese, bacon, tomato, lettuce.
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 Sourdough Chicken Club contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
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), and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Sourdough Chicken Club 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.
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Frequently Asked Questions
Yes, this Sourdough Chicken Club recipe is designed to be PCOS-friendly. At 798 calories per serving with 73.97g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 33 minutes total. Prep time is 18 minutes and cook time is 15 minutes.
Per serving: 798 calories, 73.97g protein (37%), 39.43g carbs, 36.19g fat. Plus 2.4g 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 Lunch. At 798 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. 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.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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