This Flavorful Chicken Soup is a PCOS-friendly recipe with 160 calories, 25.08g protein, and 10.94g carbs per serving. Ready in 32 minutes. High in fiber (3.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Spray stock pot with non-fat cooking spray. Sauté onions, carrots and celery in a stock pot - add some of the broth to ensure they don't burn. Add salt and pepper.
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When the carrots begin to soften, add the cut chicken. Sauté for about 4 minutes. Add rosemary and sage.
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Add remaining chicken broth and bring the soup to a boil.
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When soup boils add the green beans (about 3 cups worth).
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Cook for about 8 minutes or until green beans are tender
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Serve! Makes five, 2 cup bowls of soup.
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Note: add 1/4 cup cooked brown rice to your bowl before serving for more substance and try and use 99% fat free chicken broth.
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 Flavorful Chicken Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- 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 Flavorful 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.
Why this Flavorful Chicken Soup works for PCOS
With 25.08g of protein per serving (about 63% of calories), this Flavorful Chicken Soup 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.
At 10.94g of carbohydrates per serving, this Flavorful Chicken Soup is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
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 Flavorful Chicken Soup recipe is designed to be PCOS-friendly. At 160 calories per serving with 25.08g 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 32 minutes total. Prep time is 20 minutes and cook time is 12 minutes. It makes 5 servings, so you can meal prep for multiple days.
Per serving: 160 calories, 25.08g protein (63%), 10.94g carbs, 1.82g 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 160 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 5 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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