Kale Soup - PCOS-Friendly Recipe
This Kale Soup is a PCOS-friendly recipe with 120 calories, 3.88g protein, and 21.12g carbs per serving. Ready in 40 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tsps Italian seasoning
- 1 tbsp coconut oil
- 1 medium red onion
- 5 cups chicken stock
- 1 cup carrots, chopped
- 1 cup celery, chopped
- 5 cloves garlic
- 3 cups kale, chopped
- 2 medium red potatoes
Instructions
- Saute onion and garlic in coconut oil for 5 minutes
- Add chicken stock, carrots and celery and bring to a boil.
- Add potatoes and simmer for 15 minutes.
- Add Italian seasoning and kale. Cook for 5-10 more 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 Kale Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Kale: Contains antioxidants that help combat oxidative stress associated with PCOS
- Coconut: May support metabolism without spiking blood sugar
- 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 Kale 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: Kale.
Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries.
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Frequently Asked Questions
Yes, this Kale Soup recipe is designed to be PCOS-friendly. At 120 calories per serving with 3.88g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 120 calories, 3.88g protein (13%), 21.12g carbs, 2.95g fat. Plus 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 120 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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