It’s soup season my friends, and this three-bean white chicken chili is perfectly delicious and nourishing PCOS-friendly soup!
Every year on Halloween we make chili before getting dressed up and taking the kids out for trick-or-treating. It’s a tradition that dates back to my childhood, too.
Chili is the perfect meal to share with family and friends. It also happens to be great for PCOS, in that is contains protein, fat and fiber!
This three-bean white chicken chili is a fun variation from the “original” chili. It’s heavy in beans, which have plenty of fiber and protein. Fiber and protein are both helpful for keeping blood sugar balanced, a key to PCOS management where insulin resistance is a primary driver of symptoms.
Jump to RecipeBeans also contain magnesium, copper, potassium, B-vitamins, and iron. Plus, they contain resistant starches, which are beneficial for gut health (also important for PCOS as it relates to inflammation and hormone health).
Olive oil, veggies, garlic and cumin each have their own benefits with anti-inflammatory nutrients. Inflammation is another primary driver of PCOS symptoms, so we need all the help we can get!
When I work with people with PCOS, I help them see what they can ADD, not restrict from their diet. The focus is always nourishment with enjoyable and delicious food to improve hormone health and eliminate PCOS symptoms. That’s where the real peace begins!
If learning how to balance hormones without dieting sounds great to you, learn more about the 1:1 Peace with PCOS Academy here to see if it’s a good fit!
How To Make a PCOS-friendly Soup
I say you need three things to make up a PCOS-friendly soup: fiber, protein, and fat. This white-chicken chili soup has just that.
First, you need cooked and shredded chicken. I cooked chicken tenders in a crockpot on high for near 4 hours, removed and then shredded it. I set it aside in the refrigerator and used some of it for other meals as well!
A ready-made rotisserie chicken would be a great option, too!
Start with the oil, onions, and garlic in large pot over medium heat. Cook until onions and garlic are tender and near-translucent. Then immediately add the cumin and can of chopped green chiles and stir it around a bit.
You can see below that I find it helpful to chopped a bunch of onions at once and freeze them in Stasher bags so I can easily pull them out for whatever recipe I’m making.
Next add the broth. Chicken broth would work, or if you prefer a bit more protein choose bone broth.
Next add each type of beans. Feel free to use whatever type of beans you like! Simmer for about 20 minutes.
Then add the chicken, and simmer for another 5 minutes.
Serve with whatever toppings sound best. Try tortilla chip strips, avocado slices, sour cream, shredded cheese, or red onion.
Voila! You have white chicken chili that’s perfect for sharing. Add homemade bread to the side and it’s even more perfect.
This three-bean white chicken chili is the perfect PCOS-friendly soup for Halloween night or all fall and winter-long!
Three-Bean White Chicken Chili for PCOS
Ingredients
- 1 lb chicken (cooked and shredded)
- 2-3 tbsp olive or avocado oil
- 1 yellow onion (chopped)
- 1 tbsp minced garlic
- 1 can chopped green chiles (7oz)
- 1 can cannellini beans drained and rinsed
- 1 can garbanzo beans drained and rinsed
- 1 can great northern beans drained and rinsed
- 4 cups chicken broth or bone broth
- 2 tbsp ground cumin
- optional topping: avocado, sour cream, cheese, red onion, tortilla chip strips
Instructions
- Cook and shred chicken or use shredded rotisserie chicken. Set aside. This can be done ahead of time.
- In a large pot add oil over medium heat, along with chopped onion and garlic. Sautee until onion is near translucent and tender, stirring slowly.
- Add one can green chiles and stir into mix for 20-30 seconds.
- Add cumin to mixture, then add the broth.
- Add all three cans of beans to the pot. Bring to a simmer for 15-minutes.
- Add cooked and shredded chicken. Simmer for another 5 minutes.
- Remove from heat. Serve in bowls with optional toppings, such as sour cream, cheese, avocado, tortilla chips, or red onion.
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