Garlic Butternut Squash Soup - PCOS-Friendly Recipe
This Garlic Butternut Squash Soup is a PCOS-friendly recipe with 70 calories, 1.78g protein, and 17.63g carbs per serving. Ready in 28 minutes. High in fiber (2.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 cups cubed butternut squash
- 3/4 cup chicken stock, low sodium
- 1 tbsp chopped shallot
- 1 clove garlic
Instructions
- Combine the shallot & garlic in a non-stick saucepan and cook over low heat until translucent, adding a little water if necessary to prevent scorching.
- Add the squash and chicken broth and simmer until the squash is soft, about 20 minutes. Transfer to a blender or food processor and puree.
- Return the soup to the pan and place over medium heat until heated through. Serve.
- If desired, add protein powder just before serving.
- Note: Level 1: 1 cup serving. Level 2 & 3: 2 cups serving.
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 Garlic Butternut Squash Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
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 Garlic Butternut Squash 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 Garlic Butternut Squash Soup recipe is designed to be PCOS-friendly. At 70 calories per serving with 1.78g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 28 minutes total. Prep time is 8 minutes and cook time is 20 minutes. It makes 3 servings, so you can meal prep for multiple days.
Per serving: 70 calories, 1.78g protein (10%), 17.63g carbs, 0.22g fat. Plus 2.8g 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 70 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 3 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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