Spinach Pesto Chicken Salad Wrap - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Cooking Spray
- 1 pound skinless, boneless chicken breasts
- ½ teaspoon ground black pepper, divided
- 1 teaspoon dried basil
- 3 cups baby spinach (large stems removed)
- 2 tablespoons pine nuts, toasted
- 2 tablespoons fresh lemon juice
- ¼ cup light mayonnaise
- 1 tablespoon olive oil
- 2 tablespoons freshly grated Parmesan cheese
- ¼ teaspoon garlic powder
- 5 (6-inch) corn tortillas (or other whole-grain tortilla or wrap)
Instructions
- Preheat the oven to 350 degrees F. Spray a baking sheet with cooking spray.
- Season the chicken breasts with 1/4 teaspoon black pepper and dried basil. Bake for 35 minutes or until done. Put the chicken breasts in the refrigerator to cool.
- In a food processor, combine the spinach, pine nuts, lemon juice, and mayonnaise. Lightly pulse. With the machine running, add the olive oil, blending until the mixture is creamy. Stir in the Parmesan cheese, garlic powder, and 1/4 teaspoon black pepper.
- Cut the cooked chicken into 1/2-inch pieces and shred. In a medium bowl, combine the chicken and pesto sauce; mix well.
- Serve 1/2 cup chicken salad in each tortilla. Fold in the two sides of the tortilla and roll like a burrito. You can serve these immediately or wrap tightly in plastic wrap and refrigerate.
- MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe can be made 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 Spinach Pesto Chicken Salad Wrap contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- 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 Spinach Pesto Chicken Salad Wrap 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, Lemon, Spinach, Nuts, Basil.
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