Buttermilk Pecan Chicken - PCOS-Friendly Recipe
This Buttermilk Pecan Chicken is a PCOS-friendly recipe with 731 calories, 63.12g protein, and 21.47g carbs per serving. Ready in 54 minutes. High in fiber (8.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/3 cup buttermilk, low fat
- 2 tbsps paprika
- 1 dash black pepper
- 1 tsp salt
- 4 breasts, bone and skin removed chicken breasts
- 8 oz pecans
- 1/2 cup whole wheat flour
Instructions
- Grind up pecans (or almonds) in a coffee grinder or blender. Grind enough to have 2/3 cup for coating the chicken.
- In a shallow bowl combine the ground pecans, paprika, salt and pepper.
- Place flour and buttermilk in separate bowls.
- Coat chicken with flour then dip in buttermilk and last coat with the pecan mixture.
- Spray a 13" x 9" x 2" baking dish with cooking spray like Pam. Place the chicken once it's been coated in the prepared baking dish.
- Bake uncovered at 375 °F (190 °C) for 35 to 40 minutes or until juices run clear and chicken is browned and crispy.
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 Buttermilk Pecan Chicken contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common 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 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 Buttermilk Pecan Chicken 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 Buttermilk Pecan Chicken recipe is designed to be PCOS-friendly. At 731 calories per serving with 63.12g of protein, it supports balanced blood sugar and hormonal health. It also provides 8.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 54 minutes total. Prep time is 14 minutes and cook time is 40 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 731 calories, 63.12g protein (35%), 21.47g carbs, 45.94g fat. Plus 8.4g 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 731 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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