Chicken, Mushroom & Squash Soup - PCOS-Friendly Recipe
This Chicken, Mushroom & Squash Soup is a PCOS-friendly recipe with 174 calories, 23.09g protein, and 11.06g carbs per serving. Ready in 30 minutes. High in fiber (3.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp extra virgin olive oil
- 4 tsps minced garlic
- 1 medium yellow summer squash
- 2 cups cooked skinless chicken breast, diced
- 4 cups low sodium chicken broth
- 1 lb mushrooms
- 1 small onion
- 1 medium zucchini
Instructions
- Finely chop onion, dice squash and zucchini into 1/2" cubes and shred chicken.
- In a skillet, sauté onion in oil over medium-high heat until translucent.
- Add mushrooms, squash and zucchini and sauté until tender.
- Make a hole in the center and quickly cook garlic until just turning brown.
- Transfer to a medium soup pot.
- Pour in broth and add chicken. Bring to a boil then reduce heat to low and cover, simmer for 15 minutes.
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 Chicken, Mushroom & Squash Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
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 Chicken, Mushroom & Squash 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast.
Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when di...
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Frequently Asked Questions
Yes, this Chicken, Mushroom & Squash Soup recipe is designed to be PCOS-friendly. At 174 calories per serving with 23.09g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 15 minutes and cook time is 15 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 174 calories, 23.09g protein (53%), 11.06g carbs, 5.06g fat. Plus 3.6g fiber. 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 Soup. At 174 calories, it fits within typical PCOS meal plan targets for Soup. 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 Soup
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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