Teriyaki Creamy Chicken Salad in Lettuce Cups - PCOS-Friendly Recipe
This Teriyaki Creamy Chicken Salad in Lettuce Cups is a PCOS-friendly recipe with 175 calories, 19g protein, and 9g carbs per serving. Ready in 30 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 Tbsp lower sodium soy sauce
- 1/4 Cup water
- 1 Tbsp Honey
- 1 Tbsp Splenda
- 1 clove garlic, grated or minced
- 1/4Cup lite mayonnaise
- /4 Cup non-fat, plain Greek Yogurt
- 1 lb. boneless, skinless chicken breasts, cooked and shredded
- 2 stalks celery, diced
- 1 carrot, shredded
- 1/4 Cup slivered almonds, toasted
- 6 Bibb lettuce leaves, cleaned and dried
Instructions
- In a small sauce pan, whisk together soy sauce, water, honey and garlic. Bring to a boil then reduce to a simmer. Simmer for 7-8 minutes or until the sauce is reduced to ¼ cup. Set aside to cool.
- Once cool, add the teriyaki sauce to a large bowl. Add in the mayonnaise and Greek yogurt and whisk well to combine.
- Add the chicken, celery, carrots and almonds and stir well to combine.
- Divide the chicken salad among 6 Bibb lettuce leaves (3/4 cup of chicken salad per lettuce cup).
- Chef tip: Teriyaki sauce is typically very high in sugar. This homemade version is much lower carb than store bought. If you can find low carb teriyaki sauce in the store, you can substitute that rather than make your own.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Teriyaki Creamy Chicken Salad in Lettuce Cups contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Greek yogurt: Probiotics support gut health which is linked to hormone regulation in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Teriyaki Creamy Chicken Salad in Lettuce Cups can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast, Honey.
Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when di...
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Frequently Asked Questions
Yes, this Teriyaki Creamy Chicken Salad in Lettuce Cups recipe is designed to be PCOS-friendly. At 175 calories per serving with 19g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 22 minutes and cook time is 8 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 175 calories, 19g protein (43%), 9g carbs, 7g fat. Plus 1g 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 175 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 6 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
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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