Caesar Salad with Chicken - PCOS-Friendly Recipe
This Caesar Salad with Chicken is a PCOS-friendly recipe with 225 calories, 23.39g protein, and 17.56g carbs per serving. Ready in 43 minutes. High in fiber (4.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 breast, bone and skin removed chicken breast
- 1 tsp canola oil
- 1 dash salt
- 1 tbsp pepper
- 8 cups shredded romaine lettuce
- 1 cup croutons
- 1/4 oz parmesan cheese
- 1 lemon
- 1 tsp garlic, crushed
- 1/3 cup, small curd cottage cheese
- 1/2 cup low fat yogurt
- 1/4 cup grated parmesan cheese
- 5 tsps white wine vinegar
- 1 tbsp worcestershire sauce
- 1/2 tsp pepper
- 1/2 tsp salt
Instructions
- Prepare a grill or pre-heat broiler.
- Rub chicken with oil and season with salt and pepper.
- Grill or broil chicken until browned and no trace of pink remains in the center, 3 to 4 minutes per side.
- To make parmesan curls, start with a piece of cheese that is at least 4 ounces. Use a swivel-bladed vegetable peeler to shave off curls.
- To make dressing, combine the crushed garlic, low-fat cottage cheese, yogurt, 1/4 cup freshly grated parmesan, white-wine vinegar, Worcestershire sauce, and salt and pepper to taste.
- Combine lettuce and croutons in a large bowl. Toss with dressing and divide among 4 plates. Cut chicken into 1/2" slices and fan over salad. Top with parmesan curls.
- Serve immediately, with lemon wedges.
- Note: based on recipe from eatingwell.com
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 Caesar Salad with Chicken contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances 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 Caesar Salad with 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: Romaine Lettuce, Chicken Breast, Lemon.
Romaine lettuce contains chromium, which helps maintain normal blood glucose levels by making insulin more efficient. The chromium in romaine lettuce also promotes weight loss due to its ability to help control cravings, reduce hunger, and control fat in the blood. 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 p...
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Frequently Asked Questions
Yes, this Caesar Salad with Chicken recipe is designed to be PCOS-friendly. At 225 calories per serving with 23.39g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 43 minutes total. Prep time is 38 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 225 calories, 23.39g protein (42%), 17.56g carbs, 7.67g fat. Plus 4.3g 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 Salad And Salad Dressing. At 225 calories, it fits within typical PCOS meal plan targets for Salad And Salad Dressing. 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 Salad And Salad Dressing
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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