PCOS-Friendly Chicken & Cauliflower Bake

Name: PCOS-Friendly Chicken & Cauliflower Bake
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1.5 lbs boneless skinless chicken thighs; 1 large head cauliflower, cut into florets; 1 tablespoon olive oil; 2 teaspoons ground turmeric; 1 teaspoon ground cumin; 1 teaspoon garlic powder; 1/2 teaspoon cinnamon; 1/2 cup plain Greek yogurt; 1/2 English cucumber, grated and squeezed dry; 1 tablespoon lemon juice; 1 clove garlic, minced; 1 tablespoon fresh dill, chopped; Salt and pepper to taste

A low-glycemic, anti-inflammatory dinner designed with PCOS management in mind — chicken thighs and cauliflower roasted with turmeric and served with a cooling tzatziki.

PROTEIN 38g

CALORIES 335

P:E RATIO 11.3

TIME 40m

YIELD 4

Golden turmeric-roasted chicken thighs and cauliflower florets with a bowl of white tzatziki on the side

P:E 11.3

ELITE DENSITY

1.5 lbs boneless skinless chicken thighs 38G PROTEIN

1 large head cauliflower, cut into florets HIGH FIBER

1 tablespoon olive oil FLAVOR

2 teaspoons ground turmeric FLAVOR

1 teaspoon ground cumin FLAVOR

1 teaspoon garlic powder FLAVOR

1/2 teaspoon cinnamon FLAVOR

1/2 cup plain Greek yogurt DAIRY

1/2 English cucumber, grated and squeezed dry PRODUCE

1 tablespoon lemon juice FLAVOR

1 clove garlic, minced FLAVOR

1 tablespoon fresh dill, chopped FLAVOR

Salt and pepper to taste FLAVOR

Storage: Refrigerate chicken and cauliflower for up to 4 days. Store tzatziki separately for up to 5 days.
Batching: Turmeric is a powerful anti-inflammatory spice that may help manage PCOS symptoms — the black pepper in seasoning enhances its absorption.
Reheat: Reheat in the oven at 375°F for 10 minutes, or microwave for 2 minutes. Serve with cold tzatziki.

EXECUTION STEPS

THE MACRO PREP

Preheat oven to 425°F. Line a large baking dish with parchment paper.

THE MACRO PREP

Toss cauliflower florets and chicken thighs with olive oil, turmeric, cumin, garlic powder, cinnamon, salt, and pepper.

VEGGIE STEAM-SAUTÉ

Arrange in a single layer in the baking dish. The chicken and cauliflower should not be crowded.

HIGH HEAT SEAR

Bake for 25-30 minutes until chicken reaches 165°F and cauliflower edges are golden and caramelized.

STEP 5

While baking, make tzatziki: combine Greek yogurt, grated cucumber, lemon juice, minced garlic, dill, and a pinch of salt.

STEP 6

Serve the chicken and cauliflower with a generous dollop of tzatziki on the side.

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PCOS-Friendly Chicken & Cauliflower Bake

INVENTORY LIST

MEAL PREP LOGISTICS

EXECUTION STEPS

THE MACRO PREP

THE MACRO PREP

VEGGIE STEAM-SAUTÉ

HIGH HEAT SEAR

STEP 5

STEP 6

PRIMARY CATEGORY

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