Simple Keto BBQ Pulled Chicken - PCOS-Friendly Recipe
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. Oat is high in soluble fiber (beta-glucan) that helps manage cholesterol.
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
- 6 Boneless, Skinless Chicken Thighs
- 1/3 Cup Salted Butter
- 1/4 Cup Erythritol
- 1/4 Cup Red Wine Vinegar
- 1/4 Cup Chicken Stock
- 1/4 Cup Organic Tomato Paste
- 2 Tbsp. Yellow Mustard
- 2 Tbsp. Spicy Brown Mustard
- 1 Tbsp. Liquid Smoke
- 1 Tbsp. Soy Sauce
- 2 tsp. Chili Powder
- 1 tsp. Cumin
- 1 tsp. Cayenne Pepper
- 1 tsp. Red Boat Fish Sauce
Instructions
- Add 1/3 Cup Salted Butter, 1/4 Cup Red Wine Vinegar, 1/4 Cup Chicken Stock, 1/4 Cup Organic Tomato Paste, 2 Tbsp. Yellow Mustard, 2 Tbsp. Spicy Brown Mustard, 1 Tbsp. Liquid Smoke, 1 Tbsp. Soy Sauce, 2 tsp. Chili Powder, 1 tsp. Cumin, 1 tsp. Cayenne Pepper, and 1 tsp. Red Boat Fish Sauce to a container.
- Add 1/4 Cup Erythritol to this.
- Stir the sauce very well until everything is combined. Taste the sauce now to see whether you want a tangier/sweeter sauce. Don’t worry about salt here, I add salt at the very end once it’s on the plate. If you want tangier, add more vinegar. If you want sweeter, add more erythritol (or add some Stevia). The sauce does change flavor as you’re cooking it, since the fat and juice of the chicken get released.
- Add your frozen chicken thighs to your slow cooker. If you’re using fresh chicken thighs, that’s no problem also.
- Pour your BBQ sauce over the chicken so that each piece is coated on top.
- Will You Be at Home? Put the lid on the slow cooker and let it cook for 2 hours.
- Are You Going Out? Add 1/3 Cup Butter, turn to low and let cook for 7-10 hours.
- After you turn the slow cooker on, measure out 1/3 cup butter (that’s 5.33 tablespoons). Let it sit and get to room temperature as the chicken cooks.
- After 2 hours, you should have a lot of juice from the chicken. Submerge your chicken underneath all of the juice.
- Add your butter and spread it out a little bit over the chicken. Turn your slow cooker to high and allow to cook for an additional 3-4 hours.
- After 3-4 hours, your chicken should be fully cooked. Get 2 forks and shred the chicken until no large pieces remain. Keep the slow cooker on high and remove the lid, cooking for 45 minutes additional time.
- After 45 minutes, your sauce should have reduced about 1 inch. Mix the chicken into the sauce and serve!
- Optional: Sprinkle coarse sea salt over the chicken when it goes onto the plate. This adds a slight texture difference if eaten within 10 minutes, but also adds the much needed saltiness. Additionally, you can add a few drops of chili paste and a small sprinkle of curry powder for color.
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 Simple Keto BBQ Pulled Chicken 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
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Tomato: Antioxidants help combat oxidative stress 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 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 Simple Keto BBQ Pulled 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.
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment