This PCOS Blender Soup - Chilled Cucumber and Avocado Soup is a PCOS-friendly recipe with 210 calories, 4g protein, and 15g carbs per serving. Ready in 10 minutes. High in fiber (7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Combine all ingredients in a blender.
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Blend until smooth.
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Chill in the refrigerator for at least 2 hours before serving.
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Serve cold, garnished with a sprig of dill.
Why this PCOS Blender Soup - Chilled Cucumber and Avocado Soup works for PCOS
The 15g of carbohydrates here come paired with 7g 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.
Fat makes up about 69% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this PCOS Blender Soup - Chilled Cucumber and Avocado Soup that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
At 50mg of sodium per serving, this PCOS Blender Soup - Chilled Cucumber and Avocado Soup fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Avocado.
Avocado is a nutrient-dense fruit that provides numerous health benefits, especially for individuals with PCOS. This creamy, versatile fruit is packed with healthy fats, fiber, and essential vitamins and minerals. But how exactly does avocado benefit those managing PCOS symptoms? Healthy Fats Avocado is rich in monounsaturated fats, which are known to improve heart health and reduce inflammation. These healthy fats help maintain stable blood sugar levels, which is crucial for managing insulin re...
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Frequently Asked Questions
Yes, this PCOS Blender Soup - Chilled Cucumber and Avocado Soup recipe is designed to be PCOS-friendly. At 210 calories per serving with 4g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.
This recipe takes about 10 minutes total. Prep time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 210 calories, 4g protein (8%), 15g carbs, 16g fat. Plus 7g 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 Lunch. At 210 calories, it fits within typical PCOS meal plan targets for Lunch. 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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