This PCOS Vegetarian Caribbean Recipes: Lunch - Vegetarian Caribbean Chicken Salad is a PCOS-friendly recipe with 450 calories, 25g protein, and 35g carbs per serving. Ready in 25 minutes. High in fiber (7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Heat the Quorn chicken pieces in a pan with 1 tablespoon of olive oil until golden brown.
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In a large bowl, combine the mixed salad greens, diced mango, red onion, and red bell pepper.
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In a small bowl, whisk together the remaining olive oil and lime juice. Season with salt and pepper.
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Drizzle the dressing over the salad and toss to combine.
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Top the salad with the cooked Quorn chicken pieces. Serve immediately.
Why this PCOS Vegetarian Caribbean Recipes: Lunch - Vegetarian Caribbean Chicken Salad works for PCOS
With 25g of protein per serving (about 22% of calories), this PCOS Vegetarian Caribbean Recipes: Lunch - Vegetarian Caribbean Chicken 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.
The 35g of carbohydrates here come paired with 7g 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 40% 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 Vegetarian Caribbean Recipes: Lunch - Vegetarian Caribbean Chicken 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 Vegetarian Caribbean Recipes: Lunch - Vegetarian Caribbean Chicken Salad recipe is designed to be PCOS-friendly. At 450 calories per serving with 25g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 15 minutes and cook time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 450 calories, 25g protein (22%), 35g carbs, 20g fat. Plus 7g 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 450 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.
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