This PCOS-Friendly Tallow-Roasted Butternut Squash Soup is a PCOS-friendly recipe with 350 calories, 8g protein, and 40g carbs per serving. Ready in 75 minutes. High in fiber (6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat the oven to 400°F (200°C).
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Cut the butternut squash in half lengthwise and remove the seeds.
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Rub the tallow over the cut sides of the squash and place them cut-side down on a baking sheet.
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Roast for 45 minutes, or until the squash is tender.
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While the squash is roasting, chop the onion and garlic.
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In a large pot, sauté the onion and garlic in a little tallow until they are soft.
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Scoop the roasted squash out of its skin and add it to the pot.
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Add the vegetable broth and bring to a simmer.
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Blend the soup until smooth, then season with salt and pepper.
Why this PCOS-Friendly Tallow-Roasted Butternut Squash Soup works for PCOS
The 40g 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.
Fat makes up about 51% 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.
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-Friendly Tallow-Roasted Butternut Squash Soup recipe is designed to be PCOS-friendly. At 350 calories per serving with 8g 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 75 minutes total. Prep time is 15 minutes and cook time is 60 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 8g protein (9%), 40g carbs, 20g 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 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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