This PCOS Chicken Recipes - Chicken and Kale Soup is a PCOS-friendly recipe with 350 calories, 30g protein, and 20g carbs per serving. Ready in 50 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Heat the olive oil in a large pot over medium heat.
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Add the chopped onion and garlic and sauté until golden.
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Add the chicken breasts and cook until no longer pink.
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Add the chicken broth, bring to a boil.
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Reduce heat and let it simmer for 20 minutes.
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Add the chopped kale and cook for another 10 minutes.
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Season with salt and pepper.
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Serve hot.
Why this PCOS Chicken Recipes - Chicken and Kale Soup works for PCOS
With 30g of protein per serving (about 34% of calories), this PCOS Chicken Recipes - Chicken and Kale 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.
At 20g of carbohydrates per serving, this PCOS Chicken Recipes - Chicken and Kale Soup is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Kale.
Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries.
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Frequently Asked Questions
Yes, this PCOS Chicken Recipes - Chicken and Kale Soup recipe is designed to be PCOS-friendly. At 350 calories per serving with 30g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 50 minutes total. Prep time is 10 minutes and cook time is 40 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 30g protein (34%), 20g carbs, 10g fat. Plus 3g 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 350 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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