Spicy Chicken Empanadas for PCOS - PCOS-Friendly Recipe
This Spicy Chicken Empanadas for PCOS is a PCOS-friendly recipe with 350 calories, 25g protein, and 40g carbs per serving. Ready in 55 minutes. High in fiber (8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup shredded cooked chicken breast
- 1/2 cup diced bell peppers (red and green)
- 1/4 cup diced onions
- 1/4 cup corn kernels
- 2 tbsp diced tomatoes
- 2 tbsp chopped cilantro
- 1/2 tbsp olive oil
- 1/2 tbsp chili powder
- 1/2 tsp cumin
- 1/2 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- Salt and pepper to taste
- 1 package whole wheat empanada dough (enough for 4 small empanadas)
- 1 egg, beaten (for egg wash)
Instructions
- In a large bowl, combine the shredded chicken, bell peppers, onions, corn, tomatoes, and cilantro.
- In a small bowl, mix the olive oil, chili powder, cumin, paprika, garlic powder, onion powder, salt, and pepper.
- Pour the spice mixture over the chicken and vegetables, and toss to coat evenly.
- Preheat the oven to 375°F (190°C).
- Roll out the whole wheat empanada dough and cut into circles (about 4-6 inches in diameter).
- Place a spoonful of the chicken mixture in the center of each dough circle.
- Fold the dough over the filling to create a half-moon shape and press the edges to seal.
- Brush the top of each empanada with the beaten egg.
- Place the empanadas on a baking sheet lined with parchment paper.
- Bake for 20-25 minutes, or until the empanadas are golden brown.
- Serve hot and enjoy.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Spicy Chicken Empanadas for PCOS recipe is designed to be PCOS-friendly. At 350 calories per serving with 25g of protein, it supports balanced blood sugar and hormonal health. It also provides 8g of fiber, which helps with insulin sensitivity.
This recipe takes about 55 minutes total. Prep time is 30 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 25g protein (29%), 40g carbs, 15g fat. Plus 8g 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 350 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 2 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.
Comments
Register or log in to add a comment