This White Bean Chicken Chili II is a PCOS-friendly recipe with 255 calories, 25.81g protein, and 29.1g carbs per serving. Ready in 39 minutes. High in fiber (8.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Simmer beans, half the onions, and half the garlic for 2 hours in the chicken stock or until the beans soften, stirring frequently.
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Add chicken and salsa.
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Sauté pepper, spices, and the remaining onions and garlic in the oil and add to the chili.
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Simmer for one more hour.
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Garnish with sour cream, Monterey Jack cheese and fresh chopped cilantro.
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 Bean Chicken Chili II 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
- 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 Bean Chicken Chili II 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 Bean Chicken Chili II works for PCOS
With 25.81g of protein per serving (about 40% of calories), this White Bean Chicken Chili II 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 29.1g of carbohydrates here come paired with 8.6g 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.
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Frequently Asked Questions
Yes, this White Bean Chicken Chili II recipe is designed to be PCOS-friendly. At 255 calories per serving with 25.81g of protein, it supports balanced blood sugar and hormonal health. It also provides 8.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 39 minutes total. Prep time is 29 minutes and cook time is 10 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 255 calories, 25.81g protein (40%), 29.1g carbs, 4.2g fat. Plus 8.6g 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 255 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 12 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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