This Anti-Inflammatory Turmeric Chicken with Spinach and Sweet Potatoes is a PCOS-friendly recipe with 400 calories, 30g protein, and 35g carbs per serving. Ready in 30 minutes. High in fiber (8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat the oven to 400°F (200°C).
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In a bowl, mix the ground turmeric, ground cumin, ground black pepper, and a pinch of salt.
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Rub the spice mixture onto the chicken breasts.
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Heat 1 tbsp of olive oil in a skillet over medium-high heat. Add the chicken breasts and sear for 2-3 minutes on each side until browned.
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Transfer the chicken to a baking dish and bake in the preheated oven for 15-20 minutes, until cooked through.
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In the same skillet, add the remaining 1 tbsp of olive oil and minced garlic. Sauté for 30 seconds until fragrant.
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Add the diced sweet potato and cook for 5-6 minutes until tender.
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Add the fresh spinach to the skillet and cook until wilted, about 2 minutes.
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Serve the chicken breasts on a bed of spinach and sweet potatoes.
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Enjoy your anti-inflammatory meal!
Why this Anti-Inflammatory Turmeric Chicken with Spinach and Sweet Potatoes works for PCOS
With 30g of protein per serving (about 30% of calories), this Anti-Inflammatory Turmeric Chicken with Spinach and Sweet Potatoes 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.
The 35g of carbohydrates here come paired with 8g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Fat makes up about 34% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
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.
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Frequently Asked Questions
Yes, this Anti-Inflammatory Turmeric Chicken with Spinach and Sweet Potatoes recipe is designed to be PCOS-friendly. At 400 calories per serving with 30g 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 30 minutes total. Prep time is 10 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 400 calories, 30g protein (30%), 35g 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 400 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
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