Chicken Souvlaki Sandwich - PCOS-Friendly Recipe
This Chicken Souvlaki Sandwich is a PCOS-friendly recipe with 256 calories, 28.38g protein, and 20.6g carbs per serving. Ready in 60 minutes. High in fiber (1.9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 4 oz lowfat plain yogurt
- 2 tsps garlic cloves, minced
- 1/2 tsp garlic powder
- 1 tsp leaves oregano
- 1 sprig dill
- 2 tsps olive oil
- 16 oz chicken
- 1/4 cup fresh lemon juice
- 1/2 cup pared, chopped cucumber, shredded
- 2 tbsps soy sauce, low sodium
- 1 large whole wheat pita
- 1 tbsp honey
Instructions
- Preheat oven to 400 °F (200 °C).
- In a shallow baking pan, whisk together lemon juice, soy sauce, honey, minced garlic, oil and oregano.
- Add chicken and turn to coat.
- Bake until chicken is cooked through, about 25 to 30 minutes, spooning sauce over chicken once or twice during cooking.
- Meanwhile, in a small bowl, combine yogurt, cucumber, dill and garlic powder.
- When chicken is cool enough to handle, slice each piece crosswise into thin strips and place inside pita pocket halves.
- Spoon 2 tablespoons of yogurt sauce into each pita half. Yields 2 halves per 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 Chicken Souvlaki Sandwich 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
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
- Honey: Use in moderation as part of a balanced PCOS diet
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Chicken Souvlaki Sandwich 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: Lemon, Honey.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balan...
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Frequently Asked Questions
Yes, this Chicken Souvlaki Sandwich recipe is designed to be PCOS-friendly. At 256 calories per serving with 28.38g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 60 minutes total. Prep time is 15 minutes and cook time is 45 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 256 calories, 28.38g protein (44%), 20.6g carbs, 6.88g fat. Plus 1.9g 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 256 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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