Low Carb Pumpkin Soup - PCOS-Friendly Recipe
This Low Carb Pumpkin Soup is a PCOS-friendly recipe with 154 calories, 3.07g protein, and 12.06g carbs per serving. Ready in 20 minutes. High in fiber (4.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3/4 tsp pumpkin pie spice
- 1 tbsp butter
- 3/4 cup chopped white onion
- 1/4 tsp cayenne pepper
- 1/3 cup heavy cream
- 1 3/4 cups canned pumpkin
- 1 1/3 cups fat free chicken broth
Instructions
- Place a medium saucepan over moderate heat. Once warm, add the butter and heat until melted.
- When butter is hot, add the onions and sauté, stirring occasionally until tender, about 3-4 minutes.
- Add 3/4 teaspoon pumpkin pie spice and 1/4 teaspoon cayenne pepper to the saucepan. Stir just to combine and cook for 2 minutes.
- Add the canned pumpkin and broth to the saucepan, stir, and let simmer for 8 minutes. Remove from heat.
- Puree the soup with an immersion blender or transfer to a traditional blender, or whisk by hand until creamy. Stir in the evaporated cream mixing completely.
- Top with fresh chopped parsley or basil if desired.
- Note: a small pinch of each of the following ground spices can be substituted for pumpkin pie spice: mace, cinnamon, ginger, cloves, allspice, nutmeg.
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 Pumpkin 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
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 Low Carb Pumpkin 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.
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Frequently Asked Questions
Yes, this Low Carb Pumpkin Soup recipe is designed to be PCOS-friendly. At 154 calories per serving with 3.07g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 20 minutes total. Prep time is 5 minutes and cook time is 15 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 154 calories, 3.07g protein (8%), 12.06g carbs, 10.88g fat. Plus 4.8g 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 154 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 4 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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