Roasted Beet and Chicken Salad with Goat Cheese - PCOS-Friendly Recipe
This Roasted Beet and Chicken Salad with Goat Cheese is a PCOS-friendly recipe with 265 calories, 23g protein, and 18g carbs per serving. Ready in 80 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking Spray
- 4 small beets
- 2 (6-ounce) boneless, skinless chicken breasts
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- ¼ cup balsamic vinegar
- 1 tablespoon olive oil
- 2 tablespoons reduced sodium vegetable broth
- 1 tablespoon honey
- 2 teaspoons Dijon mustard
- 1 clove garlic, minced or grated
- 6 cups baby arugula lettuce
- 2 tablespoons crumbled goat cheese
- ¼ cup slivered almonds, toasted
Instructions
- Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
- Wrap the beets in aluminum foil and place them on the baking sheet. Lay the chicken breasts on the baking sheet next to the beets. Coat the chicken with cooking spray and season it with the salt (optional) and black pepper. Roast the chicken and beets for 25-30 minutes or until internal temperature of the chicken is 165 degrees F. Remove the chicken breasts from the oven and set aside. Once slightly cool, slice the chicken into thin slices.
- Continue to roast the beets until tender, another 15-20 minutes. Remove the beets from the oven and set aside.
- Once the beets are cool, peel the skin off and cut each beet into ½-inch chunks.
- In a medium bowl, whisk together the balsamic vinegar, olive oil, vegetable broth, honey, Dijon mustard, and garlic.
- Add the arugula and beet chunks to a large bowl. Pour the dressing over the salad and toss to coat.
- Divide the salad among 4 plates. Top each salad with ¼ of the chicken breast slices, 1 tablespoon goat cheese and 1 tablespoon slivered almonds.
- Recipe Cost: $9.68
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 Roasted Beet and Chicken Salad with Goat Cheese contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Garlic: May help reduce cholesterol levels often elevated 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 Roasted Beet and Chicken Salad with Goat Cheese 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.
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Frequently Asked Questions
Yes, this Roasted Beet and Chicken Salad with Goat Cheese recipe is designed to be PCOS-friendly. At 265 calories per serving with 23g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 80 minutes total. Prep time is 30 minutes and cook time is 50 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 265 calories, 23g protein (35%), 18g carbs, 11g fat. Plus 4g 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 265 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 4 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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