This Baked Chicken and Broccoli is a PCOS-friendly recipe with 268 calories, 33.35g protein, and 10.29g carbs per serving. Ready in 90 minutes. High in fiber (3.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Pre-heat oven to 350° F (175° C).
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Place the chicken in a pan, sprinkle with sea salt and pepper to taste, and add enough water just to cover it.
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Bring to a boil and simmer for 12-15 minutes for thighs and closer to 20 minutes for breasts. Remove the chicken from the water with tongs and set aside.
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Add the broccoli to the same water and simmer for 3-4 minutes. Drain the broccoli but save the broth for later – now you have some awesome chicken broth to add to recipes or to make a soup!
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Cut the chicken into bite size pieces and place in a large mixing bowl.
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Add the broccoli, mushrooms, onions, coconut milk and spices and mix well.
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Spread into a 9×11" glass baking dish and sprinkle the top with sliced almonds. Bake in pre-heated oven for 30 minutes.
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Note: based on a recipe from Everyday Paleo.
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 Baked Chicken and Broccoli contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Coconut: May support metabolism without spiking blood sugar
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Garlic: May help reduce cholesterol levels often elevated 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 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 Baked Chicken and Broccoli 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 Baked Chicken and Broccoli works for PCOS
With 33.35g of protein per serving (about 50% of calories), this Baked Chicken and Broccoli 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.
At 10.29g of carbohydrates per serving, this Baked Chicken and Broccoli is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
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.
At 274mg of sodium per serving, this Baked Chicken and Broccoli fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli, Chicken Breast.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this Baked Chicken and Broccoli recipe is designed to be PCOS-friendly. At 268 calories per serving with 33.35g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 90 minutes total. Prep time is 30 minutes and cook time is 60 minutes. It makes 5 servings, so you can meal prep for multiple days.
Per serving: 268 calories, 33.35g protein (50%), 10.29g carbs, 11.96g fat. Plus 3.7g 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 268 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 5 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
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