Seafood Chowder - PCOS-Friendly Recipe
This Seafood Chowder is a PCOS-friendly recipe with 392 calories, 32.12g protein, and 35.89g carbs per serving. Ready in 320 minutes. High in fiber (3.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 oz bacon fat
- 8 oz onions, diced
- 8 oz celery, chopped
- 4 cups chicken stock or seafood stock
- 3 lbs white potatoes, 1/2" diced
- 16 oz cooked bay scallops
- 16 oz small shrimp
- 16 oz boneless cod filet
- 16 oz frozen clams, minced
- 4 cups fat free half & half
- 1/2 tsp dried dill
- 4 1/2 oz pink crabmeat
- 2 slices bacon, crumbled
Instructions
- In a stockpot or large Dutch oven, sweat onion and celery in bacon fat.
- Add stock, bring to the boil.
- Add potatoes, return to boil, simmer for 15 minutes or until potatoes are almost tender.
- Add dill and seafood, return to boil.
- Add half and half and heat to 180 °F (80 °C). Add salt and pepper to taste.
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 Seafood Chowder contribute to your health goals:
- Shrimp: Selenium supports thyroid function which is often affected in PCOS
- Chicken: Protein-rich meals help manage insulin resistance common 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). 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 Seafood Chowder 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.
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Frequently Asked Questions
Yes, this Seafood Chowder recipe is designed to be PCOS-friendly. At 392 calories per serving with 32.12g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 320 minutes total. Prep time is 200 minutes and cook time is 120 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 392 calories, 32.12g protein (33%), 35.89g carbs, 12.82g fat. Plus 3.6g 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 392 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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