This PCOS Chicken Recipes - Chicken and Rice Soup is a PCOS-friendly recipe with 300 calories, 28g protein, and 30g carbs per serving. Ready in 45 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrots, celery, and garlic and cook until softened.
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Add the chicken breasts, broth, and brown rice to the pot. Bring to a boil.
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Reduce heat to low, cover, and simmer for about 20 minutes, or until the chicken is cooked through and the rice is tender.
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Remove the chicken and shred it before returning it to the pot. Season with salt and pepper.
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Serve hot.
Why this PCOS Chicken Recipes - Chicken and Rice Soup works for PCOS
With 28g of protein per serving (about 37% of calories), this PCOS Chicken Recipes - Chicken and Rice Soup sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
The 30g of carbohydrates in this serving land in the moderate range that suits most PCOS phenotypes. If your dominant phenotype is adrenal PCOS (typically driven by cortisol rather than insulin), moderate carbs eaten alongside protein and fat usually feel better than very-low-carb eating, which can elevate cortisol.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
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Frequently Asked Questions
Yes, this PCOS Chicken Recipes - Chicken and Rice Soup recipe is designed to be PCOS-friendly. At 300 calories per serving with 28g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 45 minutes total. Prep time is 15 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 300 calories, 28g protein (37%), 30g carbs, 8g fat. Plus 4g 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 Dinner. At 300 calories, it fits within typical PCOS meal plan targets for Dinner. 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 2 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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