7 PCOS Soup Recipes (Easy + Delicious)

Soup season is here! If you’re looking for comforting meals that support PCOS, soups are one of the easiest and most satisfying places to start. 

Whether you need something warm and cozy for winter or a simple meal-prep option for busy weeks, these PCOS-friendly soup recipes check all the boxes: balanced, filling, blood-sugar friendly, and delicious. 

If you’re new here, hi! I’m Alyssa, a PCOS dietitian on a mission to help you manage your PCOS symptoms with healthy recipes.

What is a PCOS Friendly Soup?

A PCOS-friendly soup is designed to support stable blood sugar levels, steady energy levels, and hormone health – without sacrificing flavor or satisfaction. There’s no single “perfect” soup for PCOS, but most healthy PCOS soup options have a few things in common:

• Protein: Helps keep you full longer and promotes balanced blood sugar. Some common protein sources in soups are beans, lentils, chicken, turkey, tofu, or Greek yogurt stirred in at the end.

• Fiber-rich veggies: Provide antioxidants and fiber, support gut health, and slow the rise of blood sugar after meals.

• Healthy fats: Ingredients like olive oil, avocado, nuts, or seeds add creaminess and promote satiety.

• Low-glycemic carbohydrates: Whole grains, starchy veggies, and legumes offer heartiness while supporting more stable blood sugar levels.

In short, PCOS-friendly soups prioritize balanced nutrition, which is perfect for supporting your hormones and metabolism while still feeling like true comfort food. 

Click here to download a free 7 day PCOS Diet Plan PDF.

7 PCOS Friendly Soups

Here are 7 of my favorite PCOS-friendly soup recipes. 

Classic Chicken Soup

This classic chicken soup is perfect when you need a comforting pick-me-up. It’s an elevated choice compared to the classic Campbell’s chicken noodle soup you remember as a kid – in a good way! 

It has 41 grams of protein and 6 grams of fiber to keep your blood sugar levels stable and boost your energy levels. You can easily bulk it up by adding some white beans, orzo or whole grain pasta right into the soup, or a slice of whole grain toast on the side. 

Ingredients

• 2 tbsp olive oil
• 1 medium yellow onion diced
• 3 cloves garlic minced
• 3 medium carrots peeled + sliced
• 2 medium parsnips peeled + sliced
• 2 celery stalks sliced
• 1 tsp ground turmeric
• 1 tsp salt or to taste
• ½ tsp black pepper
• ½ tsp dried thyme or 1 tsp fresh thyme (stems removed + chopped)
• 1 bay leaf
• 6 cups chicken broth low sodium
• 2 cups water
• 1 ½ lb chicken breasts boneless, skinless
• ¼ cup fresh parsley chopped
• ½ lemon juiced

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, parsnips, and celery. Cook for about 5-6 minutes until softened. Stir in garlic, thyme, turmeric, salt, and pepper. Cook for another 30 seconds.
2. Pour in the chicken broth, water, and add the bay leaf. Place the chicken breast in the pot. Bring to a boil, then reduce heat to a gentle simmer. Cook for about 25 minutes, until the chicken is fully cooked and tender.
3. Remove the chicken to a bowl or plate and shred it using two forks or a chicken shredder tool.
4. Return the shredded chicken to the pot. Stir in parsley and lemon juice. taste and adjust seasoning as needed.
5. Ladle into bowls and enjoy warm.

Get the full PCOS-Friendly Chicken Soup recipe here.

High Protein Tomato Soup

When I think of tomato soup, I definitely don’t usually think about protein. This tomato soup is a whole different ball game though. It uses pureed beans and cottage cheese as the secret ingredients to give it a creamy texture and provide 16 grams of protein per serving. It uses simple ingredients while packing in a lot of vitamin C and other powerful antioxidants to combat chronic inflammation. 

Pair this delicious recipe with a classic grilled cheese sandwich on whole grain bread for the perfect lunch or dinner. 

Ingredients

• 2 tbsp olive oil
• 1 onion finely diced
• 3 cloves garlic minced
• 2 28oz canned whole tomatoes
• 2 cup bone broth chicken
• 2 tbsp tomato paste
• 1 tsp sugar
• ½ tsp salt
• ¼ cup fresh basil finely chopped
• ½ cup white beans
• 1 ½ cup cottage cheese

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic. Cook for 3-4 minutes, stirring occasionally, until softened and fragrant.
2. Add the canned tomatoes (with juices), bone broth, tomato paste, sugar, salt, and chopped basil to the soup pot. Reduce heat to medium low and simmer for 15-20 minutes.
3. Carefully pour the hot soup, white beans and cottage cheese into a high speed blender or food processor (alternatively, you could just use an immersion blender). Blend on high until smooth. Be sure to allow the steam from the soup to vent out of the blender or food processor frequently. Depending on the size of your blender, you may need to blend the soup in batches.
4. Return the soup to the pot and re-warm it on low heat if needed. Taste the soup and adjust the seasonings, especially salt and sugar, as needed. The acidity of the tomatoes can dull the flavor so sugar and salt are key for balance.
5. Garnish with fresh basil leaves or parmesan cheese if desired before serving.

Get the full High Protein Tomato Soup recipe here.

Chicken Pot Pie Soup

This creamy chicken pot pie soup is a healthy soup option that doesn’t rely on heavy cream. It’s also really easy to make dairy-free by using oat milk instead of traditional milk. It uses frozen mixed veggies and rotisserie chicken to keep things simple and easy to get dinner on the table on a busy weeknight.  

With 10 grams of fiber and almost 40 grams of protein, this PCOS-friendly soup will keep you feeling full and satisfied for hours. 

Ingredients

• 2 tbsp butter or olive oil
• 1 medium onion diced
• 3 cloves garlic minced
• 3 tbsp all purpose flour
• 4 cup chicken broth low sodium
• 1 cup milk of choice
• 32 oz frozen mixed vegetables carrots, peas , corn, green beans
• 3 cup rotisserie chicken (shredded)
• 1 tsp dried thyme
• ½ tsp dried rosemary
• ¼ tsp salt or to taste
• ¼ tsp black pepper or to taste
• fresh parsley for garnish

Instructions

1. In a large stock pot, melt butter over medium heat. Add onion and garlic and cook for 3-4 minutes until softened and fragrant.
2. Sprinkle flour over onions and stir constantly for 1 minute to form a roux.
3. Gradually whisk in chicken broth and milk, stirring as you go to prevent lumps.
4. Stir in the frozen mixed vegetables, shredded rotisserie chicken, thyme, rosemary, salt and pepper. Simmer for 5-7 minutes until the vegetables are tender and the chicken is heated through.
5. Taste the soup and adjust seasoning if needed. Garnish with fresh parsley before serving.

Get the full Chicken Pot Pie Soup recipe here.

Lentil and White Bean Soup with Kale

This plant-based soup is perfect for those who follow a vegetarian or vegan diet. It may skip the meat but it delivers with nutrition and flavor! Lentils and beans provide great nutritional value including antioxidants that can combat inflammation and improve menstrual regularity. 

Each serving of this soup is packed with 23 grams of fiber and over 20 grams of protein! This recipe is easy to make on the stove top or in the slow cooker. 

Ingredients

• 2 tbsp olive oil
• 1 medium onion diced
• 2 cloves garlic minced
• 2 medium carrots diced
• 2 celery stalks diced
• 1 cup dried lentils rinsed
• 1 15oz can white beans (cannellini or Great Northern beans) drained and rinsed
• 1 14oz can diced tomatoes with juices
• 4 cup vegetable broth low sodium
• 1 tsp dried thyme
• 1 tsp smoked paprika
• ½ tsp cumin
• ½ tsp salt or to taste
• ½ tsp black pepper or to taste
• 2 cups kale roughly chopped
• ½ lemon juiced

Instructions

1. In a large pot, heat olive oil over medium heat. Add the onion, garlic, carrots, and celery. Cook for 5-7 minutes, stirring occasionally, until the veggies are softened and fragrant.
2. Stir in the lentils, diced tomatoes with juices, vegetable broth, thyme, smoked paprika, cumin, salt and pepper. Bring everything to a boil then reduce the heat to low and let it simmer.
3. Cover and cook for 25-30 minutes, stirring occasionally, until the lentils are tender and the soup has thickened slightly.
4. Stir in the drained white beans and chopped kale. Simmer for another 5 minutes, until the greens are wilted and the beans are heated through.
5. Stir in the lemon juice. Taste and adjust the seasonings as needed before serving.

Get the full Lentil and White Bean Soup recipe here.

Green Enchilada Chicken Soup

This slow cooker soup relies on both fresh produce and convenience foods to deliver a nutrition-packed soup that has real staying power. Each serving provides 10 grams of fiber and 44 grams of protein! 

Ingredients

• 2 lb boneless, skinless chicken thighs
• 1 red bell pepper chopped
• 1 yellow onion chopped
• 16 oz chicken broth reduced sodium
• 8 oz water
• 30 oz green enchilada sauce
• 2 15oz cans great northern beans drained & rinsed
• 1 ½ cup greek yogurt plain
• 2 cup monterey jack cheese shredded
• ½ cup salsa verde

Instructions

1. Chop the bell pepper and onion into 1/2 inch pieces.
2. Place the chicken, bell pepper, onion, chicken broth, water, and green enchilada sauce into the crockpot. Cook on high for 4 hours or on low for 6 hours.
3. Remove the cooked chicken from the crockpot and shred. Return shredded chicken to the crockpot.
4. Turn the heat to “keep warm” and add white beans, Greek yogurt, Monterey jack cheese, and salsa verde to the crockpot. Stir occasionally until the cheese is melted.
5. Serve with your favorite toppings such as a squeeze of lime, avocado, green onions, diced jalapeños, cilantro, or corn tortilla chips.

Get the full Green Enchilada Chicken Soup recipe here.

Beef Chili with Beans

Many people are surprised to find out that traditional chili is actually a really healthy choice. Between the ground beef and beans, you get a beautiful mix of protein and fiber in every bite of soup. 

This chili recipe is a family favorite in my house and I love doubling this recipe to freeze a bunch of the chili in these silicone molds then transfer to an airtight container. Future me is always grateful to have an easy and balanced lunch that can just be quickly defrosted on cold winter days. 

Ingredients

• 2 tbsp olive oil extra virgin
• 1 yellow onion chopped
• 3 bell peppers red, yellow, orange, or green – chopped
• 4 garlic cloves minced
• 4 tbsp chili powder
• 1 tbsp ground cumin
• 2 tsp ground coriander
• 1 tsp oregano
• ½ tsp crushed red pepper flakes
• ¼ tsp cayenne pepper
• 2 lbs ground beef at least 90% lean
• 2 15oz can red kidney beans drained & rinsed
• 1 28oz can diced tomatoes no salt added, do not drain juices
• 1 28oz can tomato puree

Instructions

1. Heat olive oil in a large pan over medium heat. Add the chopped onion, peppers, and all of the spices (garlic, chili powder, cumin, coriander, oregano, crushed red pepper, cayenne pepper) to the pan. Cook for about 5 minutes or until the vegetables are softened.
2. Increase the heat to medium-high heat and add the ground beef to the same pan as the onions and peppers.
3. Break up the ground beef with a wooden spoon or silicone meat chopper as it cooks. Cook for about 5 to 10 minutes or until the meat is no longer pink. Drain any fat.
4. Add drained and rinsed red kidney beans, diced tomatoes with juices, and tomato puree to a large pot. Transfer the beef and vegetable mixture to the pot as well. Bring to a boil then reduce heat to low and simmer uncovered for 1 hour, stirring occasionally. Serve with your favorite toppings!

Get the full Beef Chili with Beans recipe here.

White Chicken Chili (Freezer Dump Meal) 

With almost 40 grams of protein and 11 grams of fiber, this white chicken chili is filling and delicious. You can easily double or triple the recipe to freeze before or after cooking. It’s a great freezer/slow cooker dump recipe!

Ingredients

• 3 cups chicken broth (reduced sodium) 
• 2 -15oz cans white beans (such as great northern or cannellini beans), drained and rinsed
• 1 bell pepper, diced
• 1 medium onion, finely diced
• 1  small jalapeno, seeds and membranes removed, finely diced 
• 1 lbs chicken breast
• 3 cloves garlic finely minced
• ¼ cup fresh cilantro, chopped
• 1 tbsp cumin
• 1 tbsp chili powder
• 1/2 tbsp coriander
• 1/2 tsp sea salt
• 1/2 tbsp oregano
• Juice of ½ lime
• 1 cup Greek yogurt (not needed until day of cooking)

Instructions

To Freeze: Add all ingredients (except for Greek yogurt) to a freezer bag, squeeze out as much air as possible and freeze for up to 3 months. Allow to defrost before cooking in slow cooker. 

To Cook: Add all ingredients (except for Greek yogurt) to a slow cooker. Cook on low for 6-8 hours or on high 3-4 hours. During the last 15min of cooking time, add 1 cup of Greek yogurt and stir well to combine. Serve with your favorite toppings. 

Get the full White Chicken Chili Freezer Meal recipe here. 

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Disclaimer: this is for informational purposes only. It does not substitute for or replace professional medical advice or dietary advice. Always consult with your healthcare provider or registered dietitian for personalized recommendations.