PCOS Chicken Salad - Greek-Inspired Chicken Salad with Tzatziki Dressing - PCOS-Friendly Recipe

Prep: 15 min

Cook: 15 min

Servings: 2

Lunch

This PCOS Chicken Salad - Greek-Inspired Chicken Salad with Tzatziki Dressing is a PCOS-friendly recipe with 350 calories, 30g protein, and 20g carbs per serving. Ready in 30 minutes. High in fiber (3g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

30g Protein

20g Carbs

15g Fat

This recipe includes a grocery list of: chicken breasts, cucumber, Greek yogurt, olive oil, lemon, garlic, salad greens, cherry tomatoes, red onion, feta cheese, and Kalamata olives. The Glycemic Index (GI) for these ingredients is low, making this a great option for those with PCOS.

Ingredients

2 boneless, skinless chicken breasts (about 1 pound/450 grams)
1 cucumber (about 8 ounces/225 grams)
1 cup Greek yogurt (about 240 grams)
2 tablespoons olive oil (about 30 ml)
1 tablespoon lemon juice (about 15 ml)
2 cloves garlic, minced, Salt and pepper to taste
2 cups mixed salad greens (about 60 grams)
1/2 cup cherry tomatoes (about 75 grams)
1/4 cup sliced red onion (about 25 grams)
1/4 cup crumbled feta cheese (about 25 grams)
1/4 cup Kalamata olives (about 30 grams)

Instructions

Season the chicken breasts with salt and pepper, then grill on medium-high heat for 6-7 minutes per side, or until no longer pink in the center. Let cool, then slice into strips.
Grate the cucumber and squeeze out the excess water. In a bowl, mix the cucumber, Greek yogurt, olive oil, lemon juice, garlic, salt, and pepper to make the tzatziki dressing.
In a large bowl, combine the salad greens, cherry tomatoes, red onion, feta cheese, and olives. Add the chicken and dressing, then toss to combine.

This Greek-inspired chicken salad is not only delicious but also packed with nutrients beneficial for PCOS. The low GI ingredients help maintain blood sugar levels, while the high protein content from the chicken and Greek yogurt aids in weight management. The olive oil provides healthy monounsaturated fats, and the vegetables offer a variety of vitamins and minerals. This recipe is a great choice for a quick, easy, and healthy lunch.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon.

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

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Frequently Asked Questions

Is PCOS Chicken Salad - Greek-Inspired Chicken Salad with Tzatziki Dressing good for PCOS?

Yes, this PCOS Chicken Salad - Greek-Inspired Chicken Salad with Tzatziki Dressing 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.

How long does it take to make PCOS Chicken Salad - Greek-Inspired Chicken Salad with Tzatziki Dressing?

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.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 30g protein (34%), 20g carbs, 15g fat. Plus 3g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Lunch with PCOS?

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.

How do I fit this recipe into a PCOS meal plan?

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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