Chicken Joes - PCOS-Friendly Recipe
This Chicken Joes is a PCOS-friendly recipe with 145 calories, 10g protein, and 17g carbs per serving. Ready in 38 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- ¾ pound ground chicken
- 1 small onion, minced
- 2 cloves garlic, minced
- 1 teaspoon chili powder
- ½ teaspoon paprika
- salt, to taste
- 1 red or green pepper, chopped
- ¾ cup diced zucchini
- 1, 14.5-ounce can diced tomatoes, drained
- ½ cup bottled BBQ sauce (look for a brand with the lowest amount of sugar)
- 4 toasted whole-wheat hamburger buns
Instructions
- In a large skillet, cook the ground chicken, onion, garlic, chili powder, paprika, salt, and pepper over medium heat until meat is browned, about 5-6 minutes.
- Add in the green or red pepper and zucchini and cook over low heat for about 5 minutes, until vegetables are tender. Add the diced tomatoes and BBQ sauce and simmer for 10 minutes.
- Serve the mixture over half of a toasted bun.
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 Chicken Joes contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Zucchini: Low in calories while providing vitamin C and potassium
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 Chicken Joes 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.
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Frequently Asked Questions
Yes, this Chicken Joes recipe is designed to be PCOS-friendly. At 145 calories per serving with 10g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 38 minutes total. Prep time is 23 minutes and cook time is 15 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 145 calories, 10g protein (28%), 17g carbs, 4.5g fat. Plus 3g 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 145 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 8 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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