Rutabaga & Chicken Casserole - PCOS-Friendly Recipe
This Rutabaga & Chicken Casserole is a PCOS-friendly recipe with 161 calories, 10.77g protein, and 9.14g carbs per serving. Ready in 100 minutes. High in fiber (2.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup shredded cheddar cheese
- 1/4 cup heavy whipping cream
- 1 tbsp real bacon bits
- 1/2 tsp salt
- 1 large egg
- 16 oz chicken thighs with bone
- 1 large rutabaga
Instructions
- Peel the rutabaga and cut it first in half then in slices of about 1/4". Clean and wash the chicken thighs. In a pot, boil together the chicken and rutabaga until the meat starts falling off the bone.
- With a straining spoon, take out the chicken and rutabaga from the pot. Let drain some. Separate the meat off the bones, remove skin and cartilages. Break apart the meat in about 1" pieces by hand or use a knife. Separate rutabaga slices in a plate or bowl.
- Whip the egg with the heavy cream and about 1/2 cup of the broth in which the chicken and rutabaga have boiled. Mix in half of the shredded cheese and salt to taste. If you like your casserole to be thicker, you can add 1/2 tsp xanthan gum.
- In a casserole dish or an oven-proof oven, start layering the the chicken meat and distribute evenly. On top of the chicken meat layer the rutabaga slices. Pour the egg mixture and shake the pot a little to make sure the mixture went all in between meat and rutabagas.
- Bake in the oven at 400 °F (205 °C) for about 15 minutes. Take out of the oven, sprinkle the remaining cheese on top distributing evenly, and bacon bits then bake for another 10-15 minutes until the cheese on top is melted and bubbly.
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 Rutabaga & Chicken Casserole contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
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). 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 Rutabaga & Chicken Casserole 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 Rutabaga & Chicken Casserole recipe is designed to be PCOS-friendly. At 161 calories per serving with 10.77g 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 100 minutes total. Prep time is 10 minutes and cook time is 90 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 161 calories, 10.77g protein (27%), 9.14g carbs, 9.3g 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 Dinner. At 161 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 8 servings, making it great for meal prep. 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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