Spinach and Chicken Soup - PCOS-Friendly Recipe
This Spinach and Chicken Soup is a PCOS-friendly recipe with 190 calories, 22.21g protein, and 20.68g carbs per serving. Ready in 26 minutes. High in fiber (3.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 dash pepper
- 1/2 tsp salt
- 12 oz chicken breast meat, julienned
- 6 cups chicken broth, low sodium
- 3 oz mushrooms, dried and chopped
- 1 cup chopped spring onions
- 6 cups fresh spinach, trimmed and sliced
- 1 medium whole tomato, halved, seeded and diced
- 1 cup water
- 4 oz dry bow tie pasta
Instructions
- Combine broth, water and scallions to boil in a pot.
- Add the pasta and bring mixture to a full boil.
- Reduce heat to low, cover and simmer for 5 minutes.
- Add spinach and mushrooms, mix well, bring back to strong boil and cook for 1 minute.
- Add chicken meat, separating pieces; salt and pepper. Mix well and return to a boil.
- Cover and set aside off the heat for 5 minutes.
- Add tomatoes, stir and serve immediately.
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 Spinach and Chicken Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Tomato: Antioxidants help combat oxidative stress 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 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 Spinach and 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast, Spinach.
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 Spinach and Chicken Soup recipe is designed to be PCOS-friendly. At 190 calories per serving with 22.21g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 26 minutes total. Prep time is 20 minutes and cook time is 6 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 190 calories, 22.21g protein (47%), 20.68g carbs, 2.68g fat. Plus 3.5g 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 190 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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