This White Chili Chicken is a PCOS-friendly recipe with 343 calories, 37.03g protein, and 29.86g carbs per serving. Ready in 71 minutes. High in fiber (8.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Pour the chicken (mostly drained), broth, diced tomatoes, and undrained pinto beans into a large sauce pan and simmer.
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Meanwhile heat up a medium skillet with a teaspoon of olive oil.
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Sauté the garlic, onion, red pepper and green pepper until soft, about 2-4 minutes.
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Pour sauteed vegetable mixture into soup mixture along with chili powder and oregano.
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Simmer 10-30 minutes (longer the better, but still will be good in 10 minutes).
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Ladle out the soup and sprinkle with cheese.
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Optional: a couple teaspoons of cilantro also taste amazing in this chili. Some cayenne pepper will give an extra kick too.
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 White Chili Chicken 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
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- 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 White Chili Chicken 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.
Why this White Chili Chicken works for PCOS
With 37.03g of protein per serving (about 43% of calories), this White Chili Chicken sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
The 29.86g of carbohydrates here come paired with 8.8g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
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 White Chili Chicken recipe is designed to be PCOS-friendly. At 343 calories per serving with 37.03g of protein, it supports balanced blood sugar and hormonal health. It also provides 8.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 71 minutes total. Prep time is 27 minutes and cook time is 44 minutes. It makes 3 servings, so you can meal prep for multiple days.
Per serving: 343 calories, 37.03g protein (43%), 29.86g carbs, 8.16g fat. Plus 8.8g 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 343 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 3 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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