This Keto Chicken Pad Thai is a PCOS-friendly recipe with 1725 calories, 105g protein, and 32.5g carbs per serving. Ready in 68 minutes.
Nutrition per Serving
Key PCOS-Friendly Ingredients: Fish is a good source of lean protein and omega-3 fatty acids. Chicken is an excellent source of lean protein. Egg is provide complete protein with all essential amino acids.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Dietary fiber slows the absorption of sugar into the bloodstream, which is particularly important for managing the insulin resistance often seen in PCOS.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your dinner.
Ingredients
Instructions
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Mix together all of the ingredients for the sauce using a fork or whisk. Set aside.
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Drain shirataki noodles and rinse well with hot water. Do this about 5 or 6 times, then dry as much as you can using a cloth.
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To get out extra moisture from the noodles, wring them out using a kitchen towel. Wring them out as much as possible to get rid of the excess moisture.
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Debone chicken thighs. Start by cutting a line in the chicken where the bone is using kitchen shears. Cut all of the meat away from the bone, then remove by the bone by cutting around each end.
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Once the chicken thighs are deboned, remove the skin (this can be done with your hand), and cut into cubed pieces.
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Heat 2 tbsp. Coconut Oil in a pan over medium-high heat. Once the pan is hot, add the chicken to create a sear. Make sure not to overcrowd the pan (I did this in 2 batches).
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Flip the chicken pieces over to create a sear on the other side. Remove chicken from the pan (including the oil), and repeat using more coconut oil. Set chicken aside in a bowl.
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Chop green onion and cilantro so that you’re ready to use it.
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In the same pan you used to cook the chicken, add the shirataki noodles and dry fry them for 5-8 minutes or until noodles become firmer to the touch.
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Reduce heat of the pan, and add 2 eggs that have been whisked into the noodles. Mix together so that the eggs become scrambled and broken apart.
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Finally, add the sauce, chicken (including all of the oil), cilantro, and green onion to the noodles. Let this cook down for about 5-10 minutes depending on thickness you want.
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Serve with mung bean sprouts, and chopped peanuts over the top. Garnish with extra cilantro, green onion, and red pepper flakes.
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 Keto Chicken Pad Thai contribute to your health goals:
- Fish: Supports anti-inflammatory pathways important for PCOS management
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- Tofu: May help modulate estrogen levels in women with PCOS
- Oat: Supports steady blood sugar release, reducing insulin resistance
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 Keto Chicken Pad Thai 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 Keto Chicken Pad Thai works for PCOS
With 105g of protein per serving (about 24% of calories), this Keto Chicken Pad Thai 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 32.5g 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 74% 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.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Nuts.
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Frequently Asked Questions
Yes, this Keto Chicken Pad Thai recipe is designed to be PCOS-friendly. At 1725 calories per serving with 105g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 68 minutes total. Prep time is 50 minutes and cook time is 18 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 1725 calories, 105g protein (24%), 32.5g carbs, 141g fat. 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 1725 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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