This Keto Korean Chicken is a PCOS-friendly recipe with 450 calories, 40g protein, and 10g carbs per serving. Ready in 70 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Marinate the chicken thighs in soy sauce, sesame oil, gochujang, erythritol, minced garlic, and grated ginger for at least 30 minutes.
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Preheat the oven to 400°F (200°C).
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Place the chicken on a baking sheet and bake for 20 minutes.
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Flip the chicken and bake for another 10 minutes.
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Garnish with chopped green onions and sesame seeds before serving.
Why this Keto Korean Chicken works for PCOS
With 40g of protein per serving (about 36% of calories), this Keto Korean Chicken 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 10g of carbohydrates per serving, this Keto Korean Chicken 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 60% 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 Keto Korean Chicken recipe is designed to be PCOS-friendly. At 450 calories per serving with 40g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 70 minutes total. Prep time is 40 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 450 calories, 40g protein (36%), 10g carbs, 30g fat. Plus 2g 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 450 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.
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