This Bone Broth for PCOS Recipe - Spiced Lamb and Kale Broth is a PCOS-friendly recipe with 300 calories, 25g protein, and 15g carbs per serving. Ready in 195 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Place lamb bones in a large pot and cover with water. Bring to a boil and simmer for 2 hours.
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Add the chopped kale, diced onion, minced garlic, and spices to the pot. Continue to simmer for another hour.
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Season with salt and pepper to taste.
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Strain the broth and serve hot.
Why this Bone Broth for PCOS Recipe - Spiced Lamb and Kale Broth works for PCOS
With 25g of protein per serving (about 33% of calories), this Bone Broth for PCOS Recipe - Spiced Lamb and Kale Broth 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 15g of carbohydrates per serving, this Bone Broth for PCOS Recipe - Spiced Lamb and Kale Broth 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.
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Frequently Asked Questions
Yes, this Bone Broth for PCOS Recipe - Spiced Lamb and Kale Broth recipe is designed to be PCOS-friendly. At 300 calories per serving with 25g 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 195 minutes total. Prep time is 15 minutes and cook time is 180 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 300 calories, 25g protein (33%), 15g carbs, 12g 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 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
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