This PCOS Japanese Keto Recipes: Lunch - Keto Japanese Chicken Salad is a PCOS-friendly recipe with 350 calories, 30g protein, and 5g carbs per serving. Ready in 30 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat your grill or grill pan over medium heat.
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Brush the chicken with olive oil and grill until fully cooked, about 6-7 minutes per side.
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While the chicken is cooking, prepare the dressing by whisking together the soy sauce, rice vinegar, sesame oil, and grated ginger.
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Once the chicken is done, let it cool for a few minutes and then slice it into thin strips.
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In a large bowl, combine the chicken, cucumber, carrots, and green onions.
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Pour the dressing over the salad and toss to combine.
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Sprinkle with sesame seeds before serving.
Why this PCOS Japanese Keto Recipes: Lunch - Keto Japanese Chicken Salad works for PCOS
With 30g of protein per serving (about 34% of calories), this PCOS Japanese Keto Recipes: Lunch - Keto Japanese 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.
At 5g of carbohydrates per serving, this PCOS Japanese Keto Recipes: Lunch - Keto Japanese Chicken 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 64% 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 Japanese Keto Recipes: Lunch - Keto Japanese 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 Japanese Keto Recipes: Lunch - Keto Japanese Chicken 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 2g 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%), 5g carbs, 25g 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 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
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