BBQ Chicken Soup - PCOS-Friendly Recipe
This BBQ Chicken Soup is a PCOS-friendly recipe with 1948 calories, 98g protein, and 22g carbs per serving. Ready in 96 minutes.
Nutrition per Serving
Key PCOS-Friendly Ingredients: Chicken is an excellent source of lean protein. Beef is a source of iron and zinc — two minerals often low in women with PCOS. Olive oil is a key Mediterranean diet ingredient rich in polyphenols.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your lunch.
Ingredients
- THE BASE
- 3 medium Chicken Thighs
- 2 tsp. Chili Seasoning
- 2 tbsp. Chicken Fat or Olive Oil
- 1 1/2 cup Chicken Broth
- 1 1/2 cup Beef Broth
- Salt and Pepper to Taste
- BBQ SAUCE
- 1/4 Cup Reduced Sugar Ketchup
- 1/4 cup Tomato Paste
- 2 tbsp. Dijon Mustard
- 1 tbsp. Soy Sauce
- 1 tbsp. Sambal Olek (or hot sauce)
- 2 1/2 tsp. Liquid Smoke
- 1 tsp. Worcestershire Sauce
- 1 1/2 tsp. Garlic Powder
- 1 tsp. Onion Powder
- 1 tsp. Chili Powder
- 1 tsp. Red Chili Flakes
- 1 tsp. Cumin
- 1/4 cup Butter
Instructions
- Preheat oven to 400F. De-bone chicken thighs, set bones aside, and season well with your favorite chili seasoning (I used Penzey’s Chili 9000). Place on a baking tray with foil.
- Place in oven and bake for 50 minutes.
- In the mean time, place 2 tbsp. Chicken Fat or Olive Oil in a pot. Heat this to a medium high heat and once hot, add chicken bones. Let these cook for at least 5 minutes and then add broths. Season with salt and pepper to taste.
- Once the chicken is done, remove the skins and set aside. Add all of the fat from the chicken thighs into the broth and stir.
- Make the BBQ sauce by combining all ingredients above.
- Add bbq sauce to the pot and stir together. Let this simmer in a pot for 20-30 minutes.
- Use an immersion blender to emulsify all of the fats and liquids together. Then, shred chicken thighs and add to the soup. You can optionally add spring onion or bell pepper here. Simmer for another 10-20 minutes.
- Serve up and enjoy! I like to garnish with a little bit of spring onion, yellow bell pepper, and cheddar cheese. Don’t forget to serve with the crispy and delicious chicken skins on the side!
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 BBQ Chicken Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Beef: Zinc supports hormone production and immune function
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 BBQ Chicken Soup 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.
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Frequently Asked Questions
Yes, this BBQ Chicken Soup recipe is designed to be PCOS-friendly. At 1948 calories per serving with 98g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 96 minutes total. Prep time is 46 minutes and cook time is 50 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 1948 calories, 98g protein (20%), 22g carbs, 153g fat. 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 Lunch. At 1948 calories, it fits within typical PCOS meal plan targets for Lunch. 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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