BBQ Chicken Burgers - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 16 ounces ground chicken
- 1 egg
- ¼ cup oatmeal
- 2 teaspoons salt-free steak seasoning (such as Mrs. Dash)
- ¼ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
- ¼ cup sugar free barbecue sauce
- 5 small whole wheat hamburger buns (about 1.5 ounces each)
- 5 pieces bibb lettuce
- 1 tomato, sliced into 5 slices
Instructions
- Preheat an indoor or outdoor grill.
- In a medium bowl, combine the ground chicken, egg, oatmeal, steak seasoning, salt (optional), and pepper. Mix well.
- Divide the meat mixture into 5 equal portions and press into patties.
- Grill the burgers on one side for 4-5 minutes. Flip the burgers and use 2 tablespoons of the barbecue sauce to brush the top of the burgers. Grill the burgers for 4-5 minutes and flip them again. Brush the other side with the remaining BBQ sauce. Grill for another 2-3 minutes or until the burgers are cooked through. (They should reach an internal temperature of 165 degrees F).
- Open one hamburger bun. Add the burger to the bottom half of the bun and top with 1 piece lettuce and 1 slice of tomato. Place the top of the bun on top of the burger. Repeat for remaining 4 burgers.
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 BBQ Chicken Burgers contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Tomato: Antioxidants help combat oxidative stress 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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 BBQ Chicken Burgers 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.
Stop Second-Guessing Every Meal
Get Your Personal Guide - $9Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment