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
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.
Why this Sourdough Chicken Club works for PCOS
With 73.97g of protein per serving (about 37% of calories), this Sourdough Chicken Club sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
The 39.43g of carbohydrates in this serving land in the moderate range that suits most PCOS phenotypes. If your dominant phenotype is adrenal PCOS (typically driven by cortisol rather than insulin), moderate carbs eaten alongside protein and fat usually feel better than very-low-carb eating, which can elevate cortisol.
Fat makes up about 41% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Sourdough Chicken Club that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
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.
Comments
Register or log in to add a comment