This PCOS Chicken Recipes - Chicken and Brown Rice Bowl is a PCOS-friendly recipe with 450 calories, 35g protein, and 50g carbs per serving. Ready in 40 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Cook the brown rice according to the package instructions.
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While the rice is cooking, season the chicken breasts 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 breasts for 5-7 minutes on each side, until fully cooked.
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Remove the chicken from the pan and set aside.
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In the same pan, add another tablespoon of olive oil.
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Add the broccoli and bell pepper, and sauté for 5 minutes.
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Slice the cooked chicken and serve over the cooked rice and vegetables.
Why this PCOS Chicken Recipes - Chicken and Brown Rice Bowl works for PCOS
With 35g of protein per serving (about 31% of calories), this PCOS Chicken Recipes - Chicken and Brown Rice Bowl 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 50g of carbohydrates here come paired with 5g 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.
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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Brown Rice, Broccoli.
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity. Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes br...
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Frequently Asked Questions
Yes, this PCOS Chicken Recipes - Chicken and Brown Rice Bowl recipe is designed to be PCOS-friendly. At 450 calories per serving with 35g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 450 calories, 35g protein (31%), 50g carbs, 10g fat. Plus 5g 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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