This Salmon Soup is a PCOS-friendly recipe with 270 calories, 31.43g protein, and 9.11g carbs per serving. Ready in 45 minutes. High in fiber (2.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Saute onion in olive oil until translucent, adding broccoli and spinach.
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Add all remaining ingredients except the salmon. Cook on medium-high for about 20 minutes until it comes to a rolling boil.
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Add salmon and cook for about 10 minutes more, until salmon is light in color.
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Note: for an Asian-inspired dish add in diagonally sliced green onions at the end.
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 Salmon Soup contribute to your health goals:
- Salmon: High in protein to support stable blood sugar levels
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
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 Salmon 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.
Why this Salmon Soup works for PCOS
With 31.43g of protein per serving (about 47% of calories), this Salmon Soup 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.
At 9.11g of carbohydrates per serving, this Salmon Soup is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
At 205mg of sodium per serving, this Salmon Soup fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli, Salmon, Spinach.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this Salmon Soup recipe is designed to be PCOS-friendly. At 270 calories per serving with 31.43g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.6g 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 4 servings, so you can meal prep for multiple days.
Per serving: 270 calories, 31.43g protein (47%), 9.11g carbs, 12.9g fat. Plus 2.6g 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 Soup. At 270 calories, it fits within typical PCOS meal plan targets for Soup. 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 4 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 Soup
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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