Avocado and Chicken Gratin - PCOS-Friendly Recipe
This Avocado and Chicken Gratin is a PCOS-friendly recipe with 382 calories, 32.95g protein, and 20.22g carbs per serving. Ready in 39 minutes. High in fiber (5.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 5 oz plain yogurt, low fat
- 1 tbsp curry paste
- 3 tbsps mayonnaise, extra light
- 12 oz cooked chicken breast, diced
- 1 avocado, diced
- 1 oz flaked almonds
- 2 oz bread crumbs
Instructions
- Place the avocado in an ovenproof dish and cover with the chicken.
- Mix together the yogurt, mayonnaise and curry paste to taste.
- Spoon evenly over the chicken.
- Combine the breadcrumbs and almonds and sprinkle over the dish.
- Bake in pre-heated oven at 350° F (175° C) for 20 - 25 minutes until golden brown.
- Serve with a mixed green salad.
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 Avocado and Chicken Gratin contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Avocado: Healthy fats support hormone production and help reduce inflammation
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Avocado and Chicken Gratin 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.
Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when di...
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Frequently Asked Questions
Yes, this Avocado and Chicken Gratin recipe is designed to be PCOS-friendly. At 382 calories per serving with 32.95g of protein, it supports balanced blood sugar and hormonal health. It also provides 5.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 39 minutes total. Prep time is 14 minutes and cook time is 25 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 382 calories, 32.95g protein (35%), 20.22g carbs, 19.24g fat. Plus 5.4g 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 Dinner. At 382 calories, it fits within typical PCOS meal plan targets for Dinner. 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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