Keto King Ranch Chicken - PCOS-Friendly Recipe
This Keto King Ranch Chicken is a PCOS-friendly recipe with 4209 calories, 214.6g protein, and 112.75g carbs per serving. Ready in 109 minutes.
Nutrition per Serving
Key PCOS-Friendly Ingredients: Chicken is an excellent source of lean protein. Turkey is lean and high in protein with B vitamins. Coconut is contains medium-chain triglycerides (MCTs) for quick energy.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. 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
- 3 cups chicken (or turkey), cut up in bite sized pieces*
- 1 cup turkey or chicken broth (preferably homemade)
- 1-2 Tbs butter or coconut oil
- 1/2 small onion, diced
- 1 medium red bell pepper, diced
- 1 Tbs red chile powder
- 1 tsp cumin
- 1 tsp garlic salt
- 4 oz can of chopped green chile
- 6 oz of red salsa
- 1/2 cup heavy cream
- 1/3 cup yogurt or sour cream
- 16 oz grated cheese (I used creamy Jack)
- 6-7 homemade tortillas (or low carb tortillas of choice)
Instructions
- You can use raw chicken or already cooked chicken
- Yes, that’s 5 lbs of raw milk creamy Jack goodness!!
- Cut up chicken into bite sized pieces if using raw. Dice onion and bell pepper.
- If you are using raw chicken, melt 1 Tbs of the butter or coconut oil in a pan and cook the chicken until done.
- Remove from pan and set aside. Melt additional 1 Tbs of butter or coconut oil and cook bell pepper and onion on medium low until soft, about 5 minutes.
- Add spices to pan.
- Mix them well with onions and peppers and cook for approximately 3 minutes, stirring constantly. You want to release the fragrance of the spices and have people wander into the kitchen and ask what smells so delicious. Be careful not to burn them.
- Add the cup of broth (I used homemade turkey) and stir it until you’ve loosened up all the pieces of spice on the bottom of the pan.
- Add cream, chile, and salsa, mixing well.
- Cover and cook over medium low heat for 15 minutes, stirring occasionally. At the end of 15 minutes, very carefully remove 1 1/2 cups of the hot mixture and put into an emulsion beaker or blender. (PLEASE use caution here!)
- Using caution, blend mixture until thickened. If using stick blender, keep blender in the bottom of the beaker to avoid being burned. Carefully pour blended mixture back into pan.
- Stir well and then add yogurt.
- After mixing yogurt in well, add meat. Here I am actually using some chicken I cooked and some leftover turkey
- Mix meat into sauce and gather sauce, tortillas, and cheese. Preheat oven to 350o.
- In a 9×13 baking dish, begin by layering sauce/meat mixture. Just put enough to wet the bottom of the pan.
- Place whole tortillas in bottom (do not overlap), then tear another tortilla and fit it in around the empty spots.
- Ladle half the sauce/meat mixture on top of the tortillas.
- Evenly spread 1/2 of the cheese over the sauce/meat mixture.
- Repeat for second layer, layering tortillas, then sauce, and ending with remaining cheese mixture. It’s ready for the oven!
- Bake at 350o for 30 minutes. Remove from oven and let cool for 10 minutes.
- Serve and enjoy! May be topped with additional sour cream.
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 King Ranch Chicken contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Coconut: May support metabolism without spiking blood sugar
- 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 Keto King Ranch 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.
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Frequently Asked Questions
Yes, this Keto King Ranch Chicken recipe is designed to be PCOS-friendly. At 4209 calories per serving with 214.6g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 109 minutes total. Prep time is 31 minutes and cook time is 78 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 4209 calories, 214.6g protein (20%), 112.75g carbs, 232.65g 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 4209 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 12 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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