This Courgette, Pea and Mint Soup with Greek Yogurt is a PCOS-friendly recipe with 210 calories, 12g protein, and 18g carbs per serving. Ready in 24 minutes. High in fiber (8g), which supports insulin sensitivity.
Nutrition per Serving
The lightest lunch here at 210 calories, and still carrying 12g of protein once the yogurt and seeds are counted. Peas are the quiet workhorse: 5g of fibre and 5g of protein per cup.
Grocery list:
- Courgettes
- Frozen peas
- Vegetable stock
- Onion
- Garlic
- Plain Greek yogurt
- Fresh mint
- Lemon
- Pumpkin seeds
- Extra virgin olive oil
Glycemic index of the key ingredients: courgette 15, peas 22, Greek yogurt 11.
Ingredients
Instructions
-
Soften the onion in the olive oil over medium heat for 5 minutes, then add the garlic for 30 seconds.Add the courgette and stock. Simmer for just 8 minutes. Overcooked courgette turns the soup khaki and flat.Add the frozen peas and cook 3 minutes more, no longer.Take off the heat, add the mint and lemon juice, and blend until completely smooth. Adding the mint off the heat is what keeps the colour vivid.Season well, then serve with a spoon of Greek yogurt swirled in and the pumpkin seeds scattered on top.
Why this works for PCOS
Soup is underrated for appetite control. The same ingredients eaten as a soup rather than a solid meal produce greater and longer satiety in controlled studies, largely because of volume and slower eating rate.
At 210 calories this leaves real room in a 1,200 or 1,400 calorie day, without being the kind of lunch that has you eating again at three.
The ingredients doing the work
- Peas: plant protein and fibre at a glycemic index of 22, plus they are the reason this soup has body without cream or potato.
- Greek yogurt instead of cream: the same finish, with protein instead of saturated fat.
- Mint: spearmint has small trial evidence in PCOS for reducing free testosterone, and it is what makes this taste fresh rather than green and dull.
Swaps
Vegan: use coconut yogurt and add a tablespoon of tahini for body. Higher protein: stir in a half cup of white beans before blending, which adds about 60 calories and 5g of protein. Freezes for three months.
Why a lighter lunch still has to be a real one
The failure mode of low-calorie eating is not the calories, it is the hunger that arrives at four in the afternoon and undoes the whole day. Every lunch in this set is built to land under 400 calories while still carrying enough protein and fibre to hold, because a lunch that leaves you raiding the cupboard has not saved you anything.
PCOS Meal Planner assembles these into a week around your calorie target and the foods you actually like, and hands you the grocery list.
Why this Courgette, Pea and Mint Soup with Greek Yogurt works for PCOS
The 18g of carbohydrates here come paired with 8g 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.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Courgette, Pea and Mint Soup with Greek Yogurt 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.
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Frequently Asked Questions
Yes, this Courgette, Pea and Mint Soup with Greek Yogurt recipe is designed to be PCOS-friendly. At 210 calories per serving with 12g of protein, it supports balanced blood sugar and hormonal health. It also provides 8g of fiber, which helps with insulin sensitivity.
This recipe takes about 24 minutes total. Prep time is 8 minutes and cook time is 16 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 210 calories, 12g protein (23%), 18g carbs, 10g fat. Plus 8g 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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