Chicken, Mushroom and Barley Soup - PCOS-Friendly Recipe
This Chicken, Mushroom and Barley Soup is a PCOS-friendly recipe with 130 calories, 15g protein, and 12g carbs per serving. Ready in 34 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tsp olive oil
- 1 medium onion, diced
- 2 carrots, diced
- 3 celery stalks, diced
- 1 lb sliced mushrooms
- 32 oz low-sodium, fat-free chicken broth
- 1 sprig fresh thyme
- 2 bay leaves
- 1/2 tsp salt
- 1/2 tsp ground black pepper
- 1 cup cooked barley (see Note)
- 2 cups cooked, shredded chicken
Instructions
- Add oil to a soup pot over medium heat. Add the onion, carrots, celery and mushrooms. Sauté for 5 minutes.
- Add broth, thyme, bay leaves, salt and pepper. Bring to a boil then reduce to a simmer, covered for 20 minutes.
- Remove bay leaves and thyme stem. Add the barley and chicken and heat through for 2-3 minutes.
- Note: To bulk cook barley, add 11 oz dry pearled (quick-cooking) barley to a pot of 4 cups boiling water. Cover, then reduce to a simmer for 10-12 minutes. Remove from heat, keep covered off the heat for 5 minutes. Makes 6 cups cooked barley. This barley can be used in any recipe calling for cooked barley. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
- Chef Tip: This is a great recipe to use leftover chicken or the meat from a store-bought rotisserie chicken.
- Recipe Cost: $9.59
- Choices: 1/2 Starch, 1 Nonstarchy Vegetable, 2 Lean Protein
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Chicken, Mushroom and Barley Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
- Carrot: Provide antioxidants that support overall metabolic health
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Chicken, Mushroom and Barley Soup can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Barley.
Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley.
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Frequently Asked Questions
Yes, this Chicken, Mushroom and Barley Soup recipe is designed to be PCOS-friendly. At 130 calories per serving with 15g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 34 minutes total. Prep time is 22 minutes and cook time is 12 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 130 calories, 15g protein (46%), 12g carbs, 3g fat. Plus 2g 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 130 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 8 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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