If you’re looking for a lunch or dinner idea that’s easy, cozy, and satisfying, keep reading for a super satisfying PCOS-friendly recipe, Creamy Cauliflower Chicken soup.

I’m all about soups in the winter, mostly because they’re warm and make great leftovers (yes, please!). They’re also super versatile and often include all the components of a PCOS-friendly meal in just one-pot. 

I had a head of cauliflower I needed to use up, so I took a swing at making a soup out of it instead of my normal roasted cauliflower (also delicious). It turned out so great, I wanted to share it here! 

How to build a PCOS-friendly meal

I’ve found that my clients with PCOS who eat a well-balanced dinner often feel more energized, get better sleep, and have better blood sugar and insulin levels. Good news is that it’s really not that difficult to do! 

Here’s what you need to include: 

  • Protein: Strive to include about 20-30g of protein at dinner, depending on your needs and what feels best to you. Protein helps to stabilize blood sugar and keep you feeling satisfied. Examples: eggs, meat, beans, dairy, soy
  • High-fiber carbs: Fiber helps to slow digestion for better blood sugar response, feed good gut bacteria, and can also help to improve inflammation. Fruits, veggies, whole grains, starchy veggies, and beans/legumes are high in fiber. Other foods high in fiber include flaxseed and chia, although these are considered to be fats, not carbs. 
  • Fat: Like protein and fiber, fat helps to balance blood sugar, is very filling and satisfying, provides flavor, helps with nutrient absorption, and unsaturated fats/omega-3s can help improve cholesterol and inflammation. Fat examples: olive oil, avocado, butter, dressings/sauces, nuts, seeds

Inside this PCOS-Friendly Recipe

So now you know we’re going for protein, fiber and fat inside a PCOS-friendly meal. Let’s cover how we’re doing that in this soup recipe. 

Protein: chicken (I used rotisserie, but any kind will do)

Carbs/Fiber: cauliflower, carrots, onion (note: these are all lower carb veggies, you may want to add something like a slice of bread or fruit alongside to round out the meal). 

Fat: avocado oil

You’ll also need: chicken broth, garlic or garlic powder, ground ginger, salt and pepper. 

Aside from containing fiber, cauliflower is also a great source of vitamin C, B6, and potassium. Garlic, ginger, and onion are also great anti-inflammatory foods, helpful for those with PCOS with inflammation as a primary driver of symptoms.

In addition, chicken, a great source of lean protein, provides minerals like iron and zinc that are important for hormone health, while avocado or olive oil is a great source of unsaturated fat. 

How to make Creamy Cauliflower Chicken Soup (PCOS-Friendly Recipe)

First, gather your ingredients, wash veggies + chop, and shred + chop the rotisserie chicken. 

You’ll start by adding avocado oil, onion, and garlic powder to a medium-sized pot over medium heat. Saute for 2-3 minutes until onions are tender. 

Add the cauliflower and chicken broth. Cover and cook on med-high for 5-7 minutes until cauliflower is tender. 

Add the ground ginger and carrots, cook for another 5 minutes or so until the carrots soften. 

Blend the soup halfway, using an immersion blender, so that not everything is blended, but the soup is slightly creamy and thick. 

Add in the shredded/chopped chicken, salt and pepper to taste, and more broth if needed or to your desired consistency. Heat through for another 5 minutes. 

This is a lower-carb recipe, which may be suitable for some, yet others may need more carbs at their meal. This soup pairs well with a whole grain or sourdough bread/roll (even better if it’s homemade!), or fruit of your choosing. 

Creamy Cauliflower Chicken Soup (PCOS-Friendly)

Cozy, satisfying soup with cauliflower and chicken for cold winter days.
Cook Time 30 minutes


  • immersion blender


  • 1 tbsp avocado or olive oil
  • 1 yellow onion (chopped)
  • 1/2 tsp garlic powder
  • 3 cups cauliflower (chopped)
  • 3-4 cups chicken broth (low-sodium)
  • 1-2 large carrots (peeled and chopped)
  • 1/4 tsp ground ginger
  • 2-3 cups chopped rotisserie chicken
  • salt and pepper to taste


  • Wash and chop all vegetables, and chicken.
  • Add avocado oil, onion, garlic powder to a medium sized pot over medium heat. Sauté for 3-5 minutes. Be sure to stir continuously as to not cause burning.
  • Add chopped cauliflower and 3 cups broth to the pot. Cover and cook for about 7 minutes until cauliflower is tender. Add additional broth if necessary.
  • Add chopped carrots and ginger, and cook for another 5 minutes. Add additional broth if necessary.
  • Using an immersion blender, blend the soup partially, so that the liquid thickens but isn't fully creamed.
  • Stir in chopped chicken, salt and pepper to taste, and heat through for another 3-5 minutes. If the soup is too thick, add additional broth. Serve immediately or allow to cool completely and store in the refrigerator for up to 3 days ro freeze.


Serve with warm whole grain or sourdough bread, or fruit for added carbohydrates if desired. 

You’ll also love:

PCOS-Friendly Soup Recipe: Three-Bean White Chicken Chili

20 Simple PCOS Lunch Ideas for On-The-Go

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