Cheesy Chicken, Vegetable & Rice Casserole - PCOS-Friendly Recipe
This Cheesy Chicken, Vegetable & Rice Casserole is a PCOS-friendly recipe with 354 calories, 37.48g protein, and 26.98g carbs per serving. Ready in 65 minutes. High in fiber (2.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup condensed cream of chicken soup
- 2 large chicken breasts
- 1/2 cup shredded cheddar cheese
- 1/2 tsp onion powder
- 1/4 tsp ground pepper
- 1/2 package frozen mixed vegetables
- 1 1/3 cups water
- 1 1/2 cups white rice
Instructions
- Heat oven to 375 °F (190 °C).
- Stir soup, water, rice, onion powder, black pepper and vegetables in a 2-quart shallow baking dish.
- Top with the chicken. Cover the baking dish.
- Bake for 50 minutes or until the chicken is cooked through and the rice is tender.
- Top with the cheese. Let the casserole stand for 10 minutes.
- Stir the rice before serving.
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 Cheesy Chicken, Vegetable & Rice Casserole contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Cheesy Chicken, Vegetable & Rice 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast.
Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when di...
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Frequently Asked Questions
Yes, this Cheesy Chicken, Vegetable & Rice Casserole recipe is designed to be PCOS-friendly. At 354 calories per serving with 37.48g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 65 minutes total. Prep time is 15 minutes and cook time is 50 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 354 calories, 37.48g protein (42%), 26.98g carbs, 9.76g fat. Plus 2.2g 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 354 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 4 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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