This PCOS Chicken Recipes - Chicken and Mango Salad is a PCOS-friendly recipe with 350 calories, 30g protein, and 25g carbs per serving. Ready in 30 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Season the chicken breast with salt and pepper.
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Heat 1 tablespoon of olive oil in a pan over medium heat.
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Cook the chicken until it's no longer pink in the middle, about 6-7 minutes per side.
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Let the chicken rest for a few minutes, then slice it.
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In a large bowl, combine the salad greens, mango, red onion, and cilantro.
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Add the sliced chicken to the salad.
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In a small bowl, whisk together the remaining olive oil and lime juice.
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Drizzle the dressing over the salad and toss to combine.
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Season with additional salt and pepper if desired.
Why this PCOS Chicken Recipes - Chicken and Mango Salad works for PCOS
With 30g of protein per serving (about 34% of calories), this PCOS Chicken Recipes - Chicken and Mango Salad 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.
At 25g of carbohydrates per serving, this PCOS Chicken Recipes - Chicken and Mango Salad is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 39% 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.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this PCOS Chicken Recipes - Chicken and Mango Salad that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
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Frequently Asked Questions
Yes, this PCOS Chicken Recipes - Chicken and Mango Salad recipe is designed to be PCOS-friendly. At 350 calories per serving with 30g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 15 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 30g protein (34%), 25g carbs, 15g fat. Plus 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 Lunch. At 350 calories, it fits within typical PCOS meal plan targets for Lunch. 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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