This PCOS Chicken Recipes - Chicken and Black Bean Soup is a PCOS-friendly recipe with 350 calories, 28g protein, and 45g carbs per serving. Ready in 40 minutes. High in fiber (15g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Dice the onion and mince the garlic.
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In a large pot, sauté the onion and garlic until translucent.
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Add the cumin and chili powder, stirring to coat the onions and garlic.
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Add the chicken breast, black beans, diced tomatoes, and chicken broth.
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Bring to a boil, then reduce heat and simmer for 20 minutes.
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Remove the chicken breast, shred it, and return it to the pot.
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Stir in the chopped cilantro.
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Season with salt and pepper to taste.
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Serve hot.
Why this PCOS Chicken Recipes - Chicken and Black Bean Soup works for PCOS
With 28g of protein per serving (about 32% of calories), this PCOS Chicken Recipes - Chicken and Black Bean 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 45g of carbohydrates here come paired with 15g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
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 Black Bean Soup recipe is designed to be PCOS-friendly. At 350 calories per serving with 28g of protein, it supports balanced blood sugar and hormonal health. It also provides 15g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 28g protein (32%), 45g carbs, 8g fat. Plus 15g 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
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