Low Carb Broccoli, Cheddar & Bacon Chowder - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Chicken is an excellent source of lean protein. Broccoli is contains indole-3-carbinol which supports healthy estrogen metabolism. Coconut is contains medium-chain triglycerides (MCTs) for quick energy.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Dietary fiber slows the absorption of sugar into the bloodstream, which is particularly important for managing the insulin resistance often seen in PCOS.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your lunch.
Ingredients
- 8 Slices Chopped Bacon (or 6 Slices Thick Cut)
- 3-4 Cups Roasted Broccoli
- 1/2 Chopped Onion
- 2 Cups Shredded Cheddar Cheese
- 2 Cups Chicken Broth
- 2 Cups Calorie Countdown (or any low-carb milk)
- 1/4 Cup Shredded Parmesan cheese
- 2 Tbsp. Butter
- 2 Tbsp. Coconut Flour
- 1/2 cup Heavy Cream
- 2 tsp Minced Garlic
- 1/2 tsp. Salt
- 1/4 tsp. Cayenne pepper
Instructions
- In a large pot start to crisp some bacon over medium heat.
- While the bacon is cooking, chop up 1/2 of an onion.
- Once the bacon is crisp, remove it from the pan. Let it dry off on some paper towels, and remove ALL BUT 3 Tbsp. of grease from the pan.
- Add your butter to the pan, allowing it to fry in the grease.
- Add your onions and let them saute for about 4-5 minutes.
- Add your garlic into the pan and allow it to be sauteed also.
- After the onions become translucent, stir in your coconut flour. This will soak up all the fats and create a roux.
- It should become a pretty dry mixture. Allow this to cook for about 1 minute.
- While it is cooking, measure out 2 cups of low carb milk (Calorie Countdown), and 1/2 cup of heavy cream.
- Add only about 1/4 of your milk and cream and stir it in well.
- Once it starts to bubble, add in 1/2 of your remaining milk and cream. Stir well.
- Add the rest of your milk and cream into your pot and stir well. Reduce the heat to medium low.
- Measure out 2 cups of cheddar cheese and 1/4 cup of parmesan cheese.
- Add it to your chowder and mix it in well.
- Let your chowder simmer for about 2-3 minutes.
- Add your roasted broccoli into the chowder.
- Mix your broccoli into the chowder well, let it simmer for about 2 minutes more.
- Add your bacon into the chowder and mix it in well.
- Let this simmer for about 5 minutes.
- Now it’s time to use the immersion blender.
- Blend the chowder for as long as it takes. You want a pretty chunky consistency, but not too chunky.
- Add all of your chicken broth and stir it in well.
- Add your cayenne pepper and also mix it in well. You can use the immersion blender a second time to make sure everything is thoroughly combined.
- Let this simmer for 20-30 minutes. Every 5 minutes the chicken broth will start to raise to the top. Make sure you stir it in again.
- After 20-30 minutes it will have reduced some, becoming very creamy.
- Serve it up and enjoy! Garnish with extra bacon if you’d like
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 Low Carb Broccoli, Cheddar & Bacon Chowder contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- 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 Low Carb Broccoli, Cheddar & Bacon 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli.
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