This Anti-Inflammatory Turmeric Chicken Soup with Kale is a PCOS-friendly recipe with 350 calories, 25g protein, and 30g carbs per serving. Ready in 45 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Heat the olive oil in a large pot over medium heat.
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Add the chicken breasts, season with salt and pepper, and cook until no longer pink in the center.
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Remove the chicken from the pot and set aside.
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In the same pot, add the onion and garlic and cook until the onion is translucent.
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Stir in the turmeric and cook for another minute.
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Add the chicken broth and bring to a boil.
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Reduce the heat to low, return the chicken to the pot, and simmer for 20 minutes.
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Add the kale and cook for another 5 minutes.
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Serve hot.
Why this Anti-Inflammatory Turmeric Chicken Soup with Kale works for PCOS
With 25g of protein per serving (about 29% of calories), this Anti-Inflammatory Turmeric Chicken Soup with Kale 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 30g 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.
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 Turmeric Chicken Soup with Kale recipe is designed to be PCOS-friendly. At 350 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 45 minutes total. Prep time is 10 minutes and cook time is 35 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 25g protein (29%), 30g carbs, 10g 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 350 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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