Low Carb Pumpkin Soup - PCOS-Friendly Recipe
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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