This PCOS-Approved Comfort Soup - Cheesy Cauliflower and Bean Soup is a PCOS-friendly recipe with 250 calories, 15g protein, and 20g carbs per serving. Ready in 45 minutes. High in fiber (7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Chop the cauliflower and onion, and mince the garlic.
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In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté until golden.
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Add the cauliflower, beans, and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the cauliflower is tender.
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Use an immersion blender to puree the soup until smooth.
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Stir in the shredded cheese until melted. Season with salt and pepper. Serve warm.
Why this PCOS-Approved Comfort Soup - Cheesy Cauliflower and Bean Soup works for PCOS
This PCOS-Approved Comfort Soup - Cheesy Cauliflower and Bean Soup delivers 15g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
The 20g 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.
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-Approved Comfort Soup - Cheesy Cauliflower and Bean Soup recipe is designed to be PCOS-friendly. At 250 calories per serving with 15g 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 45 minutes total. Prep time is 15 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 250 calories, 15g protein (24%), 20g carbs, 10g 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 Dinner. At 250 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.
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