This Anti-Inflammatory Chicken Soup: PCOS-Friendly Comfort Food is a PCOS-friendly recipe with 285 calories, 32g protein, and 18g carbs per serving. Ready in 45 minutes. High in fiber (6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Heat olive oil in a large pot over medium heat. Add onion, garlic, and ginger. Sauté until fragrant, about 2 minutes.
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Add diced chicken and cook until no longer pink, about 5-7 minutes.
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Stir in turmeric powder and black pepper. Cook for 1 minute to bloom the spices.
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Add carrots and celery. Cook for 3 minutes.
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Pour in chicken broth and bring to a boil. Reduce heat and simmer for 15 minutes.
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Add cauliflower rice and cook for 5 minutes.
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Stir in spinach and cook until just wilted, about 1 minute.
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Season with salt to taste and serve hot.
Why this Anti-Inflammatory Chicken Soup: PCOS-Friendly Comfort Food works for PCOS
With 32g of protein per serving (about 45% of calories), this Anti-Inflammatory Chicken Soup: PCOS-Friendly Comfort Food 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 18g of carbohydrates here come paired with 6g 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 Anti-Inflammatory Chicken Soup: PCOS-Friendly Comfort Food recipe is designed to be PCOS-friendly. At 285 calories per serving with 32g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g 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: 285 calories, 32g protein (45%), 18g carbs, 12g fat. Plus 6g 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 285 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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