Mushroom Chowder - PCOS-Friendly Recipe
This Mushroom Chowder is a PCOS-friendly recipe with 294 calories, 6.71g protein, and 13.8g carbs per serving. Ready in 45 minutes. High in fiber (2.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp flour
- 2 tbsps water
- 1 cup light cream
- 1/4 cup parmesan cheese
- 1/2 cup butter
- 1/4 tsp black pepper
- 2 tsps salt
- 3 cups chicken stock
- 1 cup diced carrots
- 1 cup chopped celery
- 16 oz sliced mushrooms
- 1/2 cup chopped onions
- 1 cup diced red potatoes
Instructions
- In large saucepan, melt butter.
- Add onions, and saute until golden. Add mushrooms, vegetables, salt and pepper.
- Cover and simmer 15 - 20 minutes or until vegetables are tender.
- Combine flour and water; slowly stir into vegetables.
- Add chicken stock, simmer 10 minutes.
- Just before serving, stir in cream (Do not let boil).
- Sprinkle with parmesan.
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 Mushroom Chowder contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
- Carrot: Provide antioxidants that support overall metabolic health
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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Mushroom Chowder 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: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Mushroom Chowder recipe is designed to be PCOS-friendly. At 294 calories per serving with 6.71g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 45 minutes total. Prep time is 15 minutes and cook time is 30 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 294 calories, 6.71g protein (9%), 13.8g carbs, 24.8g fat. Plus 2.3g 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 294 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 6 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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