Chicken Waldorf Salad Collard Wraps: PCOS-Friendly Lunch

If you’re trying to balance your blood sugar, manage PCOS symptoms, and still eat something delicious—this recipe is calling your name.

These Chicken Waldorf Salad Collard Wraps are a light, refreshing twist on the classic Waldorf salad, minus the sugar-laden dressing.  It’s the perfect PCOS lunch that doesn’t leave me feeling weighed down, so I hope you try it.

These wraps are crunchy, naturally sweet, satisfying, and packed with ingredients that support your metabolism, hormones, and long-term health goals.  

Oh—and did I mention they’re meal prep friendly and don’t require reheating? Total win.

This recipe is featured in my Free 7-Day Insulin Resistance Meal Plan, and for good reason. (Make sure you download it below!)

How to Make It

Want to see it made step-by-step? Watch the full recipe video and cook along with me in the kitchen! I’ll show you how to prep collards like a pro and assemble these wraps in no time.

Why This Recipe Works for PCOS

When managing PCOS, it’s essential to build meals that are:

• High in protein
  
• Rich in fiber
  
• Balanced in healthy fats
  
• Low in added sugars and refined carbs

This helps with blood sugar balance which —> reduces insulin spikes —> which leads to balanced hormones and an improvement in symptoms.

BUT a meal composed of protein, fiber and healthy fats also provides nutrient to help decrease inflammation and improve gut health- Other essential aspects to managing PCOS symptoms.

These Chicken Waldorf wraps check every box. Here’s how:

• Protein-packed chicken supports muscle maintenance and satiety, helping reduce cravings.
  
• Collard greens act as your wrap, bringing fiber, antioxidants, and hormone-supportive nutrients without the blood sugar spike.
  
• Walnuts provide anti-inflammatory omega-3s and heart-healthy fats to support hormone production.
  
• Apples and grapes add natural sweetness, crunch, and fiber—no need for added sugar.
  
• Celery, scallions, and herbs add freshness and phytonutrients that support detoxification and digestion.
  

Whether you’re trying to improve insulin sensitivity, support ovulation, or maintain your energy levels throughout the day—this is the kind of meal that helps you feel nourished, not deprived.

How Does This Benefit PCOS Symptoms?

Balancing your blood sugar isn’t just about energy levels—it’s central to managing PCOS and supporting fertility, balancing hormone levels to reduce symptoms and supporting weight management goals.

Stable blood sugar helps reduce insulin levels, which in turn can support ovulation, reduce androgens, and improve metabolic health.

Meals like this one:

• Reduce inflammation (thanks to healthy fats + antioxidants)
  
• Support regular cycles
  
• Help maintain a healthy weight without restriction or deprivation
  

Ingredients You’ll Need:

• 4 collard leaves (trimmed + blanched)
  
• 2 cups cooked shredded chicken breast
  
• 1/2 cup green grapes, chopped
  
• 1 small apple, chopped
  
• 3 scallions, chopped
  
• 2 stalks celery, chopped
  
• 1/4 cup raw walnuts, chopped
  
• 1/4 cup  mayonnaise
  
• Salt + pepper to taste
  

🌿 Optional: Fresh parsley, dill, or tarragon to boost flavor

Make It Your Own

• Swap chicken for pre-cooked chicken like rotisserie, canned chicken, salmon, tuna, or chickpeas.
  
• Not a fan of collards? Use romaine, endive, or even wrap it in a whole grain tortilla or with whole grain crackers
  
• Mix up your add-ins—try pomegranate seeds, pumpkin seeds, or different herbs

• Don’t like mayo? I’m not a huge fan either. I use greek yogurt or sometimes ½ yogurt and ½ mayo.

• Love avocado? Feel free to add slices of avocado to your wrap

• Don’t like walnuts? Try pecans, cashews, almonds, sunflower seeds or pumpkin seeds instead.

Why Use Collard Green Wraps?

Collards are a delicious and nutritious leafy green that is part of the cruciferous family-thin broccoli and cauliflower family. 

These delicious greens are high in vitamins A, C, and K, as well as minerals like calcium and magnesium. They are also a good source of fiber. 

Diets rich in fiber and antioxidants help reduce inflammation which improves insulin sensitivity. This will help reduce PCOS symptoms and improve overall fertility. (1)

Here are some of our favorite ways to enjoy collards 👇

• Sautéed or steamed with a touch of olive oil, garlic, and salt and pepper 
• Add them to soups for a nutrition boost 
• Toss chopped collards with other vegetables to make a salad 
• Make collard wraps instead of tortillas or bread

Meal Prep & Storage Tips

One of the best parts about these Chicken Waldorf Collard Wraps? They’re super meal-prep friendly. Whether you’re packing lunches for the week or trying to stay one step ahead of your 3 p.m. slump, here’s how to make them work for your real life:

Meal Prep Options:

• Blanch your collard leaves in advance and store them in a sealed container lined with a paper towel to keep them fresh and flexible.
  
• Mix the chicken salad up to 3 days in advance. The flavors actually get better with a little time in the fridge.
  
• Keep your wraps and filling separate if storing for more than a day. Assemble just before eating to avoid soggy greens.
• Double the recipe and enjoy for multiple meals—it’s one of those dishes that’s just as good (if not better) the next day.
  

Storage Tips:

• Fridge: Store assembled wraps in an airtight container for up to 2 days. Unassembled filling will keep for up to 4 days.
  
• Meal-prep containers: Pack the chicken mixture in one compartment and a collard leaf or two in another. Assemble at lunch or dinner time—done!
  
• On-the-go tip: Wrap each roll tightly in parchment paper or foil for easy grab-and-go meals.
  

Double the recipe and enjoy for multiple meals—it’s one of those dishes that’s just as good (if not better) the next day.

 Want More Insulin Resistance Diet Recipes Like This?

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