This PCOS-friendly grilled chicken salad is a balanced, hormone-supportive meal rich in protein, healthy fats, and fiber. Made with massaged kale, grilled chicken breast, creamy avocado, and a simple lemon vinaigrette, this PCOS-friendly grilled chicken salad helps support blood sugar stability, reduce inflammation, and fuel your body with real, nourishing ingredients.
Yields:
2 Servings
Prep time:
15 mins
Total time:
30 mins
Ingredients
Chicken
- 2 boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp dried oregano or Italian herbs
- ¼ tsp sea salt
- Black pepper to taste
- Optional: splash of apple cider vinegar (omit for GERD)
Salad
- 4 cups chopped kale (massaged)
- 1 ripe avocado, sliced
- ½ cup cooked quinoa (optional for extra fiber)
- ¼ cup shredded carrot or red cabbage
- 1 tbsp pumpkin seeds or hemp seeds
Dressing
- 2 tbsp extra virgin olive oil
- 1 tsp Dijon mustard (or avocado oil mayo)
- 1 tsp lemon juice (optional; omit for GERD)
- Salt and pepper to taste
How to Make This PCOS-Friendly Grilled Chicken Salad
- Grill the chicken
Rub chicken breasts with olive oil, herbs, salt, and pepper. Grill over medium heat for 6–7 minutes per side, or until cooked through. Let rest 5 minutes, then slice. - Prepare the kale
In a large bowl, massage kale with a pinch of salt and 1 tsp olive oil for 1–2 minutes to soften. - Assemble the salad
Add avocado, shredded carrot, quinoa, and seeds to the kale. Top with grilled chicken. - Mix the dressing
Whisk together olive oil, mustard, and lemon juice (if using). Drizzle over salad and toss to combine.
Nutrient Highlights
| Ingredient | Benefits | Notes |
|---|---|---|
| Chicken Breast | Lean protein for satiety and muscle repair | Low-fat, high-protein |
| Kale | Fiber + anti-inflammatory compounds | Massage for better digestion |
| Avocado | Healthy fats for hormones + satiety | Also rich in magnesium |
| Olive Oil | Anti-inflammatory and heart-healthy | Use cold-pressed EVOO |
| Pumpkin Seeds | Zinc and omega-3s | Optional hormone-supportive boost |
| Quinoa | Complex carb + fiber | Optional for added fullness |
Serving Suggestions
- Add a side of roasted sweet potatoes or low-FODMAP rice pilaf for a fuller meal
- Swap chicken for grilled salmon or tempeh for variety
- Use arugula or spinach instead of kale if preferred
- Perfect for lunch prep — keep dressing and avocado separate until serving
Why This Grilled Chicken Salad Supports PCOS Health
- Combines anti-inflammatory foods in one bowl
- Naturally gluten-free, dairy-free, and hormone supportive
- Great for blood sugar stability and steady energy
- Quick enough for weeknights, elegant enough for guests
- Easy to customize for dietary needs or pantry swaps
Why This PCOS-Friendly Grilled Chicken Salad Supports Hormone Health
This PCOS-friendly grilled chicken salad is packed with ingredients that support blood sugar balance, inflammation reduction, and hormone regulation — all critical for managing PCOS.
Grilled chicken provides lean protein to keep blood sugar stable and support muscle health. Avocado and olive oil offer hormone-supportive fats, while kale delivers fiber and micronutrients that support estrogen detoxification. According to Cleveland Clinic, kale is one of the most nutrient-dense foods for metabolic health. Meanwhile, the Office on Women’s Health emphasizes the importance of balanced meals for PCOS management.
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