Best Roasted Chicken - PCOS-Friendly Recipe
This Best Roasted Chicken is a PCOS-friendly recipe with 200 calories, 29g protein. Ready in 57 minutes.
Nutrition per Serving
Ingredients
- Cooking Spray
- 1 onion, roughly chopped
- 2 carrots, roughly chopped
- 2 celery stalks, roughly chopped
- 5-6 stems of fresh parsley
- 5-6 stems of fresh thyme
- 1 (5½-pound) whole roaster chicken
- 1 teaspoon salt (optional)
- 1 teaspoon ground black pepper
- 1 Tablespoon olive oil
- 2 lemons, cut into wedges
- 4 cloves garlic, peeled and smashed
- 1 cup fat-free, reduced sodium gluten-free chicken broth
Instructions
- Preheat oven to 450 degrees. Coat a 9x13 baking or roasting pan with cooking spray.
- Add chopped onion, carrots and celery to the pan and top with fresh parsley and fresh thyme. Mix ingredients to evenly distribute them.
- Remove and discard giblet and neck from chicken cavity. Trim excess fat around neck and cavity opening. Rinse chicken with cold water and pat dry.
- Starting at the neck, loosen skin around breast using your finger. Rub entire chicken (including breast meat under the skin) with olive oil. Season the outside of the chicken and the inside of cavity with the salt and pepper.
- Fill the cavity of the chicken with the lemon wedges and smashed garlic and place chicken breast- side up into the pan on top of the herbs and vegetables.
- Pour the chicken broth over the vegetables and bake in oven for 30 minutes. After 30 minutes reduce heat to 350 degrees and bake chicken additional 45 minutes.
- Remove the chicken from the pan and let it rest, covered with foil for 20 minutes. Strain the vegetables and herbs from broth in the bottom of the pan. De-fat the broth and set aside (you should end up with about one cup of broth). Discard the vegetables.
- Once the chicken has rested, remove the skin and cut into 8 pieces, discarding the carcass, lemons and garlic. Pour the de-fatted broth over the chicken and serve.
- MAKE IT GLUTEN-FREE: Ensure that the broth is gluten free and this recipe can be gluten free.
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 Best Roasted Chicken contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Carrot: Provide antioxidants that support overall metabolic health
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 Best Roasted Chicken 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: Lemon.
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Frequently Asked Questions
Yes, this Best Roasted Chicken recipe is designed to be PCOS-friendly. At 200 calories per serving with 29g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 57 minutes total. Prep time is 27 minutes and cook time is 30 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 200 calories, 29g protein (58%), 0g carbs, 8g fat. 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 200 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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