This Spicy Shrimp and Chicken Gumbo is a PCOS-friendly recipe with 271 calories, 28.81g protein, and 31.8g carbs per serving. Ready in 39 minutes. High in fiber (2.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Cut chicken breast into bite size pieces and sauté till juices run clear.
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Add onion, garlic, and green peppers. Sauté till slightly tender.
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Add tomatoes, herbs, spices (Cajun seasoning can also be added) and broth.
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Simmer until it bubbles. Then add raw shrimp. Allow it to simmer for about 15 minutes.
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Serve over the rice.
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Note: I add a little "Tony Saturies" Cajun seasoning or Creole seasoning while the gumbo simmers.
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 Spicy Shrimp and Chicken Gumbo contribute to your health goals:
- Shrimp: Selenium supports thyroid function which is often affected in PCOS
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Beef: Zinc supports hormone production and immune function
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- 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 Spicy Shrimp and Chicken Gumbo 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.
Why this Spicy Shrimp and Chicken Gumbo works for PCOS
With 28.81g of protein per serving (about 43% of calories), this Spicy Shrimp and Chicken Gumbo 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 31.8g 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Brown Rice.
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Spicy Shrimp and Chicken Gumbo recipe is designed to be PCOS-friendly. At 271 calories per serving with 28.81g 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 39 minutes total. Prep time is 24 minutes and cook time is 15 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 271 calories, 28.81g protein (43%), 31.8g carbs, 3.01g 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 271 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 6 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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