Crispy Chicken Cutlet Bowl with Roasted Potatoes, Kale, and Cherry Tomatoes

Symptom check-in

POTS: I felt dizzy when I stood up and my heart rate spiked fast. I needed a salty, filling meal that would not leave me shaky an hour later. Potatoes plus protein usually does that for me.

Vestibular migraine: I had head pressure and light sensitivity. I did not want anything acidic or spicy. Tomatoes can be risky, so I kept the portion small and did not add vinegar or hot sauce.

Lupus: My joints ached, especially my hands. Standing for long was hard, so I kept it simple - sheet-pan potatoes, quick sautéed kale, and a cutlet I could bake.

Disorder safety check

Condition	Works?	Why
POTS	Yes	Salt + potatoes + protein helps with blood volume support and steadier energy
Vestibular migraine	Conditionally	Tomatoes can trigger some people; keeping them minimal and skipping acidic dressings lowers the risk
Lupus	Yes	Balanced meal, less processed, and the prep can be low-lift if you bake everything

Ingredients (1 bowl)

Chicken

• 1 chicken cutlet (or thin breast)

• Salt

• 1 egg (or 2 tbsp yogurt) for coating

• 1/3 cup breadcrumbs or crushed crackers/oats

• 1 to 2 tsp olive oil

• Optional: garlic powder, paprika (skip if spice-sensitive)

Roasted potatoes

• 1 to 2 small red potatoes, chopped

• Olive oil

• Salt

Greens + tomatoes

• 2 cups kale (or any greens)

• 6 to 10 cherry tomatoes (optional, keep small if migraine-prone)

• Olive oil

• Salt

  
  

Steps

1. Roast potatoesHeat oven to 425°F. Toss potatoes with oil and salt. Roast 20 to 30 minutes, flipping once.

2. Cook the chickenSeason chicken with salt. Dip in egg (or yogurt), coat with crumbs, drizzle with oil.Bake 15 to 18 minutes (or air fry) until crisp and cooked through.

3. Cook kaleSauté kale in a little oil with salt for 3 to 5 minutes. Add a splash of water and cover if you want it softer.

4. AssembleAdd kale, potatoes, tomatoes, then slice the chicken and pile it on top. Salt to taste.

   
   

Notes that matter for your three conditions

• POTS: salt is not optional if you are using this as a stabilizing meal. Salt the potatoes aggressively and consider electrolytes on the side.

• Vestibular migraine: keep tomatoes minimal and skip vinegar, lemon, hot sauce, and aged cheese.

• Lupus: if hand pain is bad, buy pre-cut kale or use a bagged greens mix and roast potatoes on parchment to avoid dishes.